Vance Refrigeration

CrossFit Boro – CrossFit

Ahh, a nice break from this tough week of work we’ve had so far. We will be practicing our C2B and Push Jerks in a 12-minute EMOM. If you do not have C2B, no worries! You can work on your Pull-Ups (Kipping or Butterfly) or Strict Pull-Ups today (banded, self-assisted, etc.). The Push Jerk weight prescribed is moderately heavy so be sure to challenge yourselves. The bar will be taken from the floor so you’ll need to be able to clean the weight to get it overhead.

The conditioning piece is a 2k Row. Any of you who have done a true max effort 2,000m row know that it isn’t a walk in the park. But it’s a shorter, slightly less painful time than the 5k we did a few weeks back. Log your time because it is a benchmark!!

View Public Whiteboard

A: Metcon (No Measure)

EMOM x 12 minutes

Odd: 3-5 Chest-to-Bar Pull-Ups

Even: 6-8 Push Jerks (135/95#)

B: 2k Row (Time)

Max Effort 2k Row

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