CrossFit Boro – CrossFit
OPTIONAL STRENGTH
CROSSOVER ACTIVATION
Warm-up
PVC ext rot
3 rounds:
5 hang pwr cleans
5 front squats
5 box jump
5 T2B
A: 1 HANG FULL CLEAN + 1 PUSH PRESS
BUILD TO HEAVY COMPLEX (12 MIN)
B: Metcon (No Measure)
EMOM FOR 8 MIN
EVENS: 5 TNG POWER CLEANS
ODDS: 5 FRONT SQUATS
L2: 205/133
RX: 165/103
SCALED: 115/73, SCALE DOWN IF NEEDED
EMOM FOR 12 MIN
L2:
EVENS: 7 T2B
ODDS: 5 BOX JUMPS 30/24
RX:
EVENS: 5 T2B
ODDS: 5 BOX JUMP 24/20
SCALED:
EVENS: 10 HOLLOW ROCKS
ODDS: 5 BOX JUMPS 20/12
Mobility
Barbell quad smash
Blue angel on box
OPTIONAL CONDITIONING
3 ROUNDS
AD FOR 20 CALS
20 OH LUNGES @ 45/25