The One with the Runs

CrossFit Boro – CrossFit

Well, Week 1 of the 2020 CrossFit Open is in the books! It’s likely we won’t be seeing G2OH or burpees again (but then again who knows?!) So we’ll focus our attention on movements that haven’t yet shown up.

Today, that means more gymnastics and jump rope. Use the EMOM to refine your C2B, practice your kipping, or improve your pulling strength. Because this part is not scored, today is a great day to practice double unders for 40-45 seconds of the minute. They’ll never get better if you never work on them!

The WOD is simple but not easy. We have running, swings and squats. You’ll want to give yourself at least a minute to rest so it’ll be important that you can do the swings in 1-2 set then move right into the squats. If you find you’re not getting enough rest, consult your coach about reducing your total volume of meters/reps.

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A: Metcon (No Measure)

EMOM x 8 minutes

Min 1: 6 Chest-to-Bar Pull-Ups

Min 2: 30 Double Unders

B: Metcon (Time)

Every 5 minutes for 20 minutes

Run 400m

30 American KB Swings (53/35#)

20 Air Squats
Score is slowest round


KB Quad Smash (

KB Psoas Smash (

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