CrossFit Boro – CrossFit
Let’s sweat off all of that Turkey (let’s be honest – I meant Pecan Pie!) We have classes today at 9am and 10am! Come and get it in!
Today we officially start our Deadlift cycle with some increasing weight sets of 5. The third and final set will be a max effort so if you can go beyond 5 reps, do it! You’ll be logging the weight you used and how many reps you performed.
The WOD is gonna burn. Long calorie-rows, lots of burpees with an extra high jump, and a speed bump every 3 minutes! You will feel very accomplished after finishing this one. Don’t miss out on the chance to make yourself proud!!!
A: Deadlift (5 @ 60% – 5 @ 70% – Max @ 80%)
Rest 1 minute between sets
All sets are Touch-N-Go. The third set is a max effort so if you can exceed 5 reps, go for it!
B: Metcon (Time)
60/45 cal Row
30 Burpees over Rower
40/30 cal Row
20 Burpees over Rower
20/15 cal Row
10 Burpees over Rower
*Every 3 minutes, do 1 Wall Walk
Foam Roll Glutes and Lower Back
Pec Smash on the Rig