“1/23/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO A HEAVY COMPLEX IN 12 MIN:

1 PUSH PRESS + 1 SPLIT JERK + 1 PUSH JERK

“Jan 23, 2015” (No Measure)

Hip Capsule Ext Rot – option 2 (BASL Area 6)

2 rounds:

8 pwr cleans

8 kipping swings

8 air squats

A: Back Squat (12 mins to build to 3 rep max )

B: Metcon (Time)

4 ROUNDS:

400M RUN

12 PWR CLEANS

6 PULL UPS

REST 90 SEC

L2: 155/103 & C2B

RX: 135/93 & PULL UPS

SCALED: 95/63 & BENT OVER ROWS

Mobility

Lateral seam smash

Barbell quad smash

OPTIONAL CONDITIONING

3 ROUNDS

15 THRUSTERS @ BAR

5 MU