Only Child

CrossFit Boro – CrossFit

A little bit of everything today… some cardio, weightlifting and gymnastics. We broke the pull-ups with burpees to keep your hands on their toes (haha) without tearing them to pieces before the next Open workout. The goal for this one is to finish in under 20 minutes. That’s 5 minutes per round. Each run should take no longer than 1:15.  If you need to lower the distance – do that! The deadlifts should be heavy. It would be OK to do singles but you should have the ability to do complete the 12 reps in 2-3 sets. Don’t underestimate this workout. It will be easy to peacock so be careful!

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A: Metcon (Time)


Run 200m

12 Deadlifts 245/175

Run 200m

12 Burpee Pull-Ups


foot smash

psoas smash

low back smash

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