CrossFit Boro – CrossFit
OPTIONAL STRENGTH
EMOM FOR 8 MIN:
5 PUSH PRESS @ 75%
“Jan 16, 2015” (No Measure)
KStar lunge
Pigeon
500m row
5 back squats w/ bar
10 front squats
10 shoulder presses 5 min to build to squat weight
A: Back Squat (build to 5RM in 15 mins )
B: Metcon (Time)
4 ROUNDS:
ROW 30 CALS
20 THRUSTERS (45/33)
3 MIN REST
**IF YOU DROP THE BAR ON THE GROUND WITH NO WEIGHT ON IT… IT’S A 30 BURPEE PENALTY TO BE DONE DURING REST
Mobility
Banded OH distraction
Barbell quad smash
OPTIONAL WOD
2 ROUNDS
15 POWER SNATCH (75/53)
30 T2B