“1/30/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

EVERY 90 SEC FOR 5 ROUNDS

10 PUSH JERKS @ 155/103

“Jan 30, 2015” (No Measure)

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

Lumberjacks and Farmers

5 T2B

5 WB

5 PC

5 pullups

A: Back Squat

BACK SQUAT WAVE

4.3.2

4.3.2 HEAVIER

REST 90 SEC BT SETS

B: Metcon (AMRAP – Rounds and Reps)

L2 & RX: 20 MIN AMRAP

50 CAL ROW

40 T2B

30 WALLBALLS 20/14

20 PWR CLEAN 135/93

10 MU

**SUB FOR MU IS 20 C2B+ 20 RING DIPS

SCALED: 20 MIN AMRAP

50 CAL ROW

40 ABMATS WITH PLATE ON YOUR CHEST 25/15

30 WALLBALLS 14/10

20 PWR CLEAN 95/63

10 BENT OVER ROWS 95/63

Mobility

400m walk

Couch stretch

OPTIONAL WOD

2 ROUNDS

20 THRUSTERS (BARBELL

10 C2B

REST 3 MIN