CrossFit Boro – CrossFit

Lots to do today! Please be on time so that your coach does not have to catch you up to speed with how class will go.

Deadlifts are on the menu today for our strength cycle… Mmmh, tasty! Remember, reps are touch-n-go!

Since we will be working on Strict HSPU more often, we thought it would be a good idea to test your current ability and re-test in the summer to track your progress. For this reason, be as descriptive as possible in your notes (what your sets were like, when you broke down, etc.)

The partner WOD is a fun one. You can break up the work however you like as long as only one partner works at a time (hello, rest!) Pay attention to how the different cardio machines affect your S2OH work!

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A: Deadlift (3×3)

1×3 @ 70% of 90% 1RM

1×3 @ 80% of 90% 1RM

1×3+ @ 90% of 90% 1RM

Rest 75-sec between sets

B: Metcon (Time)

30 Strict Handstand Push Ups
Time Cap: 10 minutes

C: Metcon (Time)

For time, with a partner:

60 cal Row

30 Shoulder to Overhead (115/75#)

60 cal Bike

30 Shoulder to Overhead

60 cal Ski

30 Shoulder to Overhead
One partner works at a time; Split work as desired

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