One Shot

CrossFit Boro – CrossFit

Wooty wooooo! We are re-testing a benchmark that we established on April 12 after Strict HSPUs surprised us all in the 2019 Open. Check your score from that day so you know what your time to beat is and/or how you scaled it.

Today’s workout is made up of three 4-minute AMRAPs, each with one-legged squats (AKA pistols) and power cleans. The power cleans, at each respective weight and rep scheme, should be done in no more than 2-3 sets. That means hanging onto the bar for a few reps and working on your grip stamina and touch-n-go technique. You may drop to singles in the final AMRAP but they should be quick. Have fun!!!

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A: Romanian Deadlifts (4×6)

Increasing weight each set, straight into B

B: Metcon (No Measure)

40 Sumo Deadlifts @ heaviest RDL weight
In as few sets as possible with as little rest as possible, no rest after A

C: Metcon (AMRAP – Reps)

10 Rounds

:30 Work/:30 Rest

Max Bar-Facing Burpees

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