Command Performance

CrossFit Boro – CrossFit

The Bench Press is back again, baby! This time with some glute and hamstring work to complement it. The working percentage is a little higher than last week but the reps are down, too.

Today’s workout is done with a partner and it’s leapfrog style! Which means that Partner A will start with the 21 Squats, while Partner B rests, then when Partner A is done with all 21 squats Partner B will do the 15 Sit-Ups while A rests, then they’ll switch again for the 9 Deadlifts, then Partner B will start the Round 2 with Squats. Ideally, the partners should be able to share the same GHD setting and deadlift weight. Have fun!!!

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A: Bench Press (4×4 @ 75% 1RM)

After every set of BP, complete:

12 Glute Bridges

20 Hip Extensions

B: Metcon (Time)


Partner Leapfrog

21 DB Squats (35/20#)

15 GHD Sit-Ups

9 Deadlifts (225/155#)


Iron Cross + Chest Stretch

Classic Hamstring

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