CrossFit Boro – CrossFit

New week, new opportunities!

We are kicking this Monday off with some overhead pressing. The load should feel moderately heavy but not impossible, especially since the rest is a bit short so you won’t have a ton of time to recover before hitting another set of 3 reps. These are strict so resist the urge to use a leg drive!

Our workout is classic CrossFit – rowing, pull-ups, and push-ups. Hold an 80-85% effort on the first row then try to maintain that split time for each subsequent row. The pull-ups should take no more than 1-1:30 minutes and the push-ups should take no more than 2-2:30. Be smart on the push-ups since they are likely to give you the most trouble. Break before you have to and hopefully you can sustain until the finish.

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A: Shoulder Press (6×3 @ 65% 1RM)

Rest 45-sec between sets

B: Metcon (Time)

3 RFT (Time Cap: 18 minutes)

500m Row

15 Strict Pull-Ups

30 Push-Ups

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