CrossFit Boro – CrossFit
Remember, we are only open at 6:15 and 8:15am today! Come get your Christmas Even started on the right foot with us!
We have our last heavy Back Squat session before we deload and then go for a new 1RM. Then a nice long cardio and weightlifting WOD to revv up your metabolism before the feasting tonight.
A: Back Squat (5 @ 70% – 3 @ 80% – Max @ 90%)
Rest 90-sec between sets
B: Metcon (AMRAP – Rounds)
5 Rounds (30 minutes):
Min 1: 14 Alt. DB Snatches (50/35#)
Min 2-3: 400/300m Row
Min 4: 14 Single-Arm DB Thrusters (7R/7L)
Min 5-6: 20/15 cal Bike
Score is # of Rounds where the work was successfully completed within the given timeframe (Total Possible is 20 Rounds)
Crossbody Figure Four Stretch