CrossFit Boro – CrossFit
Happy week of Thanksgiving! Remember we are closed on Thursday and will only have class at 9 and 10am on Friday!
We are kicking the week off with a Back Squat max. Like with the Deadlift last week, we will use this current 1-rep max to determine working weights for weeks to come so be sure to log the weight you hit!
Today’s workout debuts a new movement – mixed between a Man Maker and a Devils Press – we have the DEVIL MAKER! One rep is a Renegade Row, Push-Up, Renegade Row, then Double DB Snatch. The 12 reps at the weight prescribed should take no longer than 2.5 minutes so if it’s taking longer, consider scaling back! The Double Unders should take no more than a minute so just as with the Devil Makers, scale back the reps to fit the timeframe or sub with 120 Single Unders! You should be getting 0:30-1:00 rest.
A: Back Squat (1RM)
Take 15 minutes to establish your 1-rep max
B: Metcon (3 Rounds for time)
Every 4 minutes for 12 minutes:
12 Devil Makers (35/20#)
60 Double Unders
Score is time per round