Slow Burn

CrossFit Boro – CrossFit

We pulled an old WORK workout out of the archives for today’s Part A. This conditioning work will get you hot and sweaty for Part B and will continue to build your engine heading into the Open.

Part B is still metabolic conditioning but with simple movements instead of traditional cardio exercise like biking and rowing. These movements while low in skill are very demanding. Shoot for 8+ rounds (that’s 1 every 1:30 or faster)!!!

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A: Metcon (Time)

6 Total Rounds with a Partner:

(Time Cap: 16 minutes)

Partner A: 25 cal Bike

Partner B: 25 cal Row

Each partner bikes 3x and rows 3x

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

20 KB Russian Twists (53/35#)

10 Air Squats

20 Mountain Climbers

10 American KB Swings (53/35#)


couch stretch

30 PVC pipe passthroughs

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