CrossFit Boro – CrossFit

Tonight’s the night! The first Open workout is released at 8pm. Come to the gym at that time to watch the announcement on the big screen and then watch some of our very own athletes throw down!!

Our workout of the day is meant to make you breathe heavy but overall be restorative. Just find a steady pace and maintain it. You’ll know if you hit (or missed) the mark if your times are consistent across the three rounds. Also, Brack-Overs are a first time ever programmed movement for CrossFit Boro and you have none other than our very own Matthew Ryan Brack to thank! They’re super simple. You’ll step up onto the box then jump down on the other side. Come and try them out!!!

View Public Whiteboard

A: Metcon (3 Rounds for time)

Every 6 minutes for 18 minutes (3 Rounds)

30 AbMat Sit-Ups

15 Brack-Overs (20″)

30 Supermans

15 WB Cleans (20/14#)

30 WB Russian Twists
A Brack-Over consists of stepping up onto a box then jumping down onto the other side

Score is time per round


Couch Stretch (

Iron Cross (

Cobra Pose (

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