Dementor’s Kiss

CrossFit Boro – CrossFit

Yay! It’s Friday! Great day to work on our pull-ups! Wherever you are in your pull-up journey, there’s something for you to work on today, whether it’s BMU, kipping, or strict.

The workout is a mash-up of lifting and cardio. The weight on the Deadlifts should not be terribly heavy. You should feel confident in completing the reps unbroken or in two sets. The bar-facing burpee is one of the most common variations seen in the CrossFit Open, so it’s good to be aware of the standards and practice meeting them. The shuttle run is simple but deceiving. Every run will count as a rep so if you finish on the runs, you’ll have to get to the next cone before the clock beeps!

VISITORS! Don’t be alarmed! We will have substitutions and modifications available for any new or advanced movements you see that we’re doing today 🙂

View Public Whiteboard

A: Metcon (No Measure)

EMOM x 10 minutes

Choose one of the options to work on

A) 1-2 Bar Muscle-Ups or Jumping BMU

B) 2-3 Kipping C2B or Pull-Ups

C) 2-3 Strict or Banded Pull-Ups

D) 6 DB Bentover Rows (Visitors)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

10 Deadlifts (205/135#)

10 Bar-Facing Burpees

10x 5-yd Shuttle Runs

Visitors WOD

10 KB Deadlifts (70/53# or 53/35#)

10 Burpees

10x 5-yd Shuttle Runs


Foam Roll Low Back

Super Samson

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