CrossFit Boro – CrossFit

This week, we RE-TEST! Today is for the Clean. Wednesday is for the Bench Press. Friday is for the Front Squat. Do your best to make it to class on those days so that we can collect data and have current 1-rep maxes to work off of in the future!

The metcon is a quickie! Eight minutes of weighted step-ups and 1-arm jerks. Because it’s such a short amount of time, you want to pick a DB weight that will allow you to move steadily the entire eight minutes, with minimal breaks.

The DB has made its appearance in the CrossFit Open for the last few years and has proved challenging each time, so use today to get just a little bit better with that dumb dumbbell!

View Public Whiteboard

A: Clean (1RM)

Take 15 minutes to establish your 1-Rep Max

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

16 DB Box Step Ups (50/35#)

8 Single Arm DB Push Jerks, Right

8 Single Arm DB Push Jerks, Left


Glute Smash

Suprapatellar Smash

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