CrossFit Boro – CrossFit
OPTIONAL WOD
EMOM FOR 12 MIN:
EVENS: 2-3 BAR MU
ODDS: 3-4 P SNATCH @ 115/83
“Jan 9, 2015” (No Measure)
banded shoulder distraction
oly wall squat
pigeon stretch
3 rounds:
5 pull ups
5 jump squats
A: Pull-ups (work on pull ups for 10 mins )
B: Thruster (10 mins to build to 1RM )
C: CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Mobility
quad smash w/ bar
anterior shoulder smach w/ bar
OPTIONAL CONDITIONING
800M SLED DRAG @ 70/50