CrossFit Boro – CrossFit
Warm up (No Measure)
Classic ankle mob on rig
Thoracic ext w/ bar
10 PVC OHS against wall
Burgener WU
A: 1 SNATCH GRIP DL + 1 HANG FULL SNATCH + 1 OHS (13 mins to build to heavy complex )
B: Metcon (Time)
4 ROUNDS:
10 BOX OVER BURPEES
6 PWR SNATCH @ 135/93#
2 BEAR CRAWLS
Mobility
Posterior shoulder smash
Neck tack and floss