Boom Roasted

CrossFit Boro – CrossFit

What day is it?? HUMP DAY!!!

Except the last thing we want to see today is a hump in your back during these deadlifts. The land is meant to be moderately heavy but you should have no issue with completely these sets of 3 reps unbroken. The workout will demand a lot of your low back so while there is a prescribed percentage, be sure to choose a smart load even if it means scaling back a few pounds.

This workout is all about the D-Ball. The only movement not involving that implement are the step-ups (thank goodness!). You guys will start by carrying your ball to your box, drop it, then get the ball up and over your box 6 times before moving onto your step-ups. Then, you will carry your ball back to the start and there you will complete your burpees and D-Balls to shoulder. Hold back a touch on your first round and get a feel for the movements and how they interact with each other. After that first round, you’ll have a better idea of when to push and when to ease off the gas.

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A: Deadlift (5×3 @ 70-75%)

Rest 75-sec between sets

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

50-ft D-Ball Carry (120/80#)

6 D-Ball over Box (30″)

12 Step-Ups (24/20″)

50-ft D-Ball Carry

12 Burpee over D-Ball

6 D-Ball to Shoulder
Every 10-ft on the carry is 1 rep

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