“9/9/14”

CrossFit Boro – CrossFit

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“Sept 9, 2014” (No Measure)

400m run – slow
20 DU
18 squats
15 KBS
12 pushups
8 BJ
5 Burpees

A: Metcon (Time)

8 MIN CAP:

3 ROUNDS:

10 RUSSIAN SWINGS
10 GOBLET SQUATS
70/53

B: Metcon (3 Rounds for reps)

5 MIN AMRAP:
20 DU
10 AIR SQUATS

REST 1 MIN

5 MIN AMRAP:
5 MAN MAKERS
10 BOX JUMPS

REST 1 MIN

5 MIN AMRAP:
5 T2B
10 PUSH UPS

Mobility

Couch stretch

Lateral seam smash

Achilles smash

*Work on your ankles tonight!!!!!!!!

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