CrossFit Boro – CrossFit

We’re working on strict pull-ups again this week, but this time we are pairing them with an opposing movement pattern – a horizontal push, the bench press! This part of class is NOT for time but will be capped at 10 minutes so try not to lollygag between sets. You’ll have a few assistance options for training the strict pull-ups, if needed.

Today’s metcon is either loved or hated by the CrossFit community (although I’d argue it’s mostly hated). A feat of mental toughness and quad stamina, “Karen” will definitely challenge your capacity to push through the burn. There are many different strategies to executing this workout and it will be largely different based on whether or not you are a “wall-baller”. Your coach will help you to determine that. Now, let’s hit some PRs!

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A: Metcon (Weight)

10 minutes to complete:


Bench Press (115/75#)


Strict Pull-Ups
Bands or Self-Assisted Pull-Ups are scaling options

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Shoot to 10/9′

Time Cap: 15 minutes


Blue Angel

Quad Smash

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