“9/4/14”

CrossFit Boro – CrossFit

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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

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