CrossFit Boro – CrossFit
OPTIONAL STRENGTH
A- CROSSOVER ACTIVATION
B- EMOM FOR 18 MIN
EVENS: 5 PUSH PRESS 135/93
ODDS: 8 BAR FACING BURPEES
“Dec 9, 2014” (No Measure)
OLY WALL SQ W/ EXT ROT
BANDED ANKLE MOB
10 PVC OHS ON WALL
BURGENER WU
A: 1 HANG POWER SNATCH + 2 OHS (12 mins to build to heavy complex )
B: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Level 2: 135#/ 95#
RX: 95#/ 65#
scaled: PVC OHS on wall
Mobility
POSTERIOR SHOULDER SMASH
ANTERIOR SHIN SMASH
FOOT SMASH
OPTIONAL SKILL
A- TABATA PLANKS FOR 16 ROUNDS
**FRONT, SIDE, BACK, SIDE
B- CROSSOVER PLYO