“11/25/14”

CrossFit Boro – CrossFit

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(No Measure)

Thoracic ext w/ roller & bar

KStar lunge

Pigeon

3 min AMRAP:

5 FS w. bar

5 RKBS (70/53)

5 pushup

15 DU or 30 Singles

A: Metcon (3 Rounds for reps)

3 SETS ME

FRONT SQUATS @

RD 1: 185/123

REST 3 MIN

RD 2: 135/93

REST 3 MIN

RD 3: 95/63

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP:

10 BOX JUMPS/STEP UPS (24/20)

20 RUSSIAN SWINGS (70/53)

30 DU

C1: Push Up (5×10)

C2: DB Bicep Curls (5×10)

Mobility

Barbell quad smash

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