CrossFit Boro – CrossFit

We hardly ever prescribe weights in a metcon based on percentages of your rep-maxes, but today’s the day! In the first 6 minutes of the workout, we will establish our 1-rep max Clean and Jerk. Then we’ll spend 2 minutes breaking down our bars to 40% of the heaviest load we successfully completed. With that reduced weight, we’ll move into the AMRAP. The pull-ups and lightweight, high-rep clean and jerks will get grippy, but the time on the AbMat should give your hands and forearms a long enough break to get right back to it.

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A: Clean and Jerk (Establish 1-Rep Max Clean and Jerk)

On a running clock:


Establish 1-Rep Max Clean and Jerk


Load bar to 40% of 1RM from Part A

B: Metcon (AMRAP – Rounds and Reps)


AMRAP in 15 minutes

10 Pull-Ups

20 Clean and Jerks @40% of A

30 AbMat Sit-Ups


barbell internal rotation smash

pick 1 mobility to do on your own

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