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CrossFit Boro – CrossFit

Let’s get UPSIDE DOWN! We are taking a few minutes today getting inverted and training our pressing strength with strict HSPU or shoulder stability with Wall Walks. Both are equally important in developing as a CrossFit athlete.

The workout involves some jumping, lunging, and throwing. That’s right… throwing! You’ll be throwing the bar from your hips and catching it over your head with the Hang Power Snatches. The lunges, while tough, should be done in no more than 2-3 sets, so choose a weight that will allow you to do so. Leggo!

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A: Metcon (No Measure)

Every 45-sec for 4 minutes (6 Rounds)

2-4 Strict HSPU / Negatives


2 Wall Walks

B: Metcon (Time)

4 RFT (Cap: 22 minutes)

10 Box Jumps (24/20″)

20 Reverse Front Rack Lunges (95/65#)

10 Hang Power Snatches


Barbell Trap Smash

Executive Stretch on the Wall

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