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CrossFit Boro – CrossFit

More strict gymnastics work… Yay! Developing the strength required for a strict pull-up is a great way to keep your shoulder and elbow joints healthy for the various upper body movements we perform in CrossFit.

Today’s workout combines a little bit of gymnastics, weightlifting, and cardio into a big ball of FUN! The T2B and thruster reps were chosen to encourage unbroken sets. Because of the heavier load on the thrusters, this challenge may prove difficult to achieve but what kind of coaches would we be if we didn’t push you guys?? Take a few more deep breaths before picking up the bar and hang on till the 9 are done. Find a steady, manageable pace through the burpees so that your heart rate doesn’t sky rocket too much before starting the next round. Let’s get to work!

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Every 40-sec for 4 minutes:

4 Strict Pull-Ups

Scaling options include Partner-Assist and Grounded Toe-Assist

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes

7 Toes to Bar

9 Thrusters (115/80#)

11 Bar-Facing Burpees


lateral seam smash

barbell internal rotation

suprapatella smash

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