Hawaii 5.0

CrossFit Boro – CrossFit

Our last Back Squat session was relatively low-rep, heavy-load. This time we are going high-rep, light-load to improve our lower body stamina and keep our tendons and ligaments healthy. while 65% is relatively light, don’t be surprised if the last 2-3 reps of the 12-rep set are difficult to complete.

Today’s workout is two 4-min AMRAPs separated by an equal amount of rest-time. We discussed this last week but remember…for workouts of 5 minutes or less you should be sprinting the entire time. There is no time to rest if you want to get all you can out of this workout. For many of you, four minutes of rest should allow for a full recovery. That means you should match or EXCEED your first score in the second AMRAP. Take that as a challenge 😉

View Public Whiteboard

A: Back Squat (Back Squat 3×12 @ 65% 1RM)

Rest 2 minutes between sets

B: Metcon (AMRAP – Reps)

AMRAP in 4 minutes

30/20 cal Bike

Max Burpee Box Jump Overs (24″/20″)

Rest 4 minutes

C: Metcon (AMRAP – Reps)

Repeat Part B


quad smash

couch stretch

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