“10/3/14”

CrossFit Boro – CrossFit

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“Oct 3, 2014” (No Measure)

250m row

2 rounds:

15 squat jumps

15 parallette pass throughs

A: Metcon (2 Rounds for reps)

2 ATTEMPTS @ MAX UB WALLBALLS

REST 3 MIN BT SETS

B: Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP:

10 AXLE THRUSTERS (105/65)

15 SLAM BALLS (30/20)

REST 4 MIN

X2

SCORE is total rounds and reps for both

C: 1000m Row (Time)

Max Effort 1000m Row

Gymnastics

EXTRA ON YOUR OWN TIME: 4X10 RING DIPS

Mobility

Barbell quad smash

Shoulder rotator smash and floss (pg. 705-709)

Barbell shoulder smash

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