Speed Bump

CrossFit Boro – CrossFit

We have yet to see barbell snatches or overhead squats in the Open, but statistics tell us they’re coming… So we have an EMOM to help us practice these lifts while also learning to move properly under cardiovascular fatigue. You’ll complete all 4 lifts within each 45-sec interval. Every 4th round, you will not do the barbell work but will instead complete 6 bar-facing burpees. Altogether you’ll do the barbell work 18 times and the burpees 6 times. Have fun!

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A: 1 Snatch Deadlift + 1 Mid-Hang Power Snatch + 2 Overhead Squats (Every 45 seconds for 18 minutes (24x))

*Every fourth round, athletes perform 6 Bar-Facing Burpees instead of the Snatch Complex (Round 4, 8, 12, 16, 20 and 24)

Score is complex weight

If you go up or down in weight during 18 minutes, score lowest weight


lateral seam smash

couch stretch

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