CrossFit Boro – CrossFit
Alright, guys. Last Friday of 2019. Let’s finish this week off strong!
We have a shoulder D-Ball carry. The last time we did this type of carry was earlier this year and it was tougher than expected. Don’t be afriad to challenge yourself. This is a great exercise in mental toughness, considering there’s a penalty for every time you drop the ball! (Literally)
The workout is a fun one! Just enough reps of each movement to keep you moving steadily through the workout. You should be able to do the snatches in 1-2 sets (that means unbroken or half and half) so scale the weight accordingly. With a 24-minute cap, you’ll need to be completing your rounds in 3 minutes or less so you’ll need to be moving at a steady clip! Leggo!
A: Metcon (Time)
400m D-Ball Carry on Shoulder (120/80#)
Switch shoulders at halfway ONLY – Complete 20 Air Squats each time you drop
B: Metcon (Time)
8 RFT (Time Cap: 24 minutes)
8 Hang Power Snatches (95/65#)
8 Box Jump Overs (24/20″)