“10/23/14”

CrossFit Boro – CrossFit

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“10/23/14” (No Measure)

Banded OH distraction

(twist body so that band pulls shoulder and the lat muscle)

2 rounds:

5 pullups

5 WB

10 DU

Burgener WU

A: 1 PWR SNATCH + 1 HANG PWR SNATCH (12 mins to build to heavy complex )

B: Metcon (Time)

5 ROUNDS:

10 PULL UPS (C2B)

15 WALLBALLS

20 DU

Mobility

Anterior shin smash w/ LAX

DBL LAX shin smash & floss (BASL Area 11)

Banded elbow hang (from 10.17)

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