Grandma’s Roommate

CrossFit Boro – CrossFit

Two movements that you are almost guaranteed to see in the Open are Snatches and Double Unders. Today, we’ll get a chance to practice them in a less intense environment than normal. The weight of the snatches is meant to be moderate. Because you have ample rest time, try to improve your touch-n-go technique by stringing these 4 reps together. If your Double Unders are still not superb, use 30 seconds of the minute to practice them – no matter how many reps you do or don’t get! Now’s your chance to work on them without having to worry about the clock or scoring.

The WOD is a simple one. Running and carrying. Two of the most functional movement patterns you can perform. The important thing about carries, though, is that they are HEAVY. When they’re heavy, you get the most benefit from them. So be sure to carry HEAVY today. You’ll be glad you did!

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A: Metcon (No Measure)

EMOM x 10 minutes

Min 1: 4 Power Snatches (115/80#)

Min 2: 20 Double Unders

B: Metcon (Time)

3 RFT (Time Cap: 15 minutes)

400m Run

4x 10m Farmer Carry (70/53#)


KB Forearm Smash (

KB Psoas Smash (

KB Soleus Smash (

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