Rudolph’s Vacation Disaster

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!

View Public Whiteboard

A: Metcon (Time)

For 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 Burpees

8 Hang Power Snatches (95/65#)

8 Box Jump Overs (24/20″)


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