CrossFit Boro – CrossFit
OPTIONAL WOD
EMOM FOR 18 MIN
MIN 1: 2 MU
MIN 2: 6-8 ALT PISTOLS
MIN 3: 20 SEC L SIT ON PARALLETTES
“Jan 27, 2015” (No Measure)
Banded ankle mob
7 lunges
7 S2OH
7 DL
Burgener WU
A: Metcon (Weight)
10 MIN TO WORK:
SNATCH WITH 2 PAUSES
**1 BELOW THE KNEE
**1 @ MID THIGH
B: Metcon (4 Rounds for reps)
0-4 MIN:
25 DU
10 AXLE DEADLIFTS
4-8 MIN:
25 AIR SQUATS
10 AXLE PWR CLEAN
8-12 MIN:
25 WALKING LUNGES
10 AXLE THRUSTERS
12-16 MIN:
25 FLUTTER KICKS
10 S2OH
L2 & RX:
135/95 DL
105/75 PWR CLEAN
75/55 THRUSTERS AND S2OH
SCALED:
105/75 DL
75/55 PWR CLEAN
55/35 THRUSTERS & S2OH
Mobility
Barbell quad smash
Barbell internal rot smash
Classic hamstring mob
OPTIONAL SKILL
AWESOME ABS WITH A PARTNER