Trampled Flowers

CrossFit Boro – CrossFit

It’s the day you’ve all been waiting for… DEADLIFT DAY! Oh yeah, and it’s Friday too!!! Same rules as always – don’t fudge the percentages to go heavier. Trust the process.

Today’s WOD pairs the Assault Bike with your favorite inverted movement. Intentional breathing while biking is going to be crucial to staying consistent through the wall walks. The Rx+ option is for anyone looking to test their skill under cardiovascular fatigue. The same standards as seen in the Open will be prescribed.

Here we go!!!

View Public Whiteboard

A: Deadlift

1×5 @ 65% of 90% 1RM

1×5 @ 75% of 90% 1RM

1×5+ @ 85% of 90% 1RM

Rest 75-sec between sets

*Reps must be touch-n-go at the floor

B: Metcon (Time)

2 RFT (Time Cap: 20 Minutes)

21/15 cal Bike

4 Wall Walks

15/12 cal Bike

4 Wall Walks

9/9 cal Bike

4 Wall Walks

Rest 3 minutes before Round 2
Rx+: 50-ft HS Walk in place of wall walks

*Same standards as in the Open – both hands must cross 5-ft section or you must start back at the last completed 5-ft section


psoas smash

banded bully

Leave a comment