CrossFit Boro – CrossFit
“Sept 17, 2014” (No Measure)
200m run
5 Pushups
10 Hollow rocks
20 DU
10 lunges
5 pullups
A: Toes-To-Bar (work on skill for 7 mins )
B: Metcon (Time)
6 MIN CAP:
3 ROUNDS:
10 PUSH UPS
10 T2B
10 DU
C: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP:
1 MU
**3 CTB
**5 PULL UPS
3 CLEAN AND JERKS @ 155/105
5 FRONT RACK LUNGES
7 BURPEES
Mobility
Barbell internal rot smash and floss
Glute smash w/ LAX