CrossFit Boro – CrossFit
“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