Goosebumps Walkaway

CrossFit Boro – CrossFit

Back to the grind stone, guys!

We are back to Back Squats – this time with the same rep scheme but a slightly higher percentage than last time. Expect to hit 10-15# heavier than you did on May 21.

Our workout is relentless. With no prescribed rest, you’ll be working for two minutes on each movement for as many reps as possible before heading to the next. Most of these exercises you’ve seen before but one may cause you to do a double-take…the Reverse Burpee. It’s everything a burpee is but way more fun (in my opinion). Rather than lying on your front side, you’ll lie on your back side and rather than finishing on your feet with your hands in the air, you’ll finish on your hands with your feet in the air. I know, that sounds crazy! But as always, we will have ways to modify or scale to challenge you in the most appropriate way. Have fun!

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A: Back Squat (5×3 @ 75-80%)

Rest 60 seconds between sets

B: Metcon (6 Rounds for reps)

On a running clock, 2 minutes each for max reps:

A) Burpees

B) Reverse Burpees

C) Double Unders

D) Row (for calories)

E) Air Squats

F) Box Jumps (30/24″)

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