“2/10/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

EMOM FOR 15 MIN:

MIN 1: 2 MU

MIN 2: 20 FT HS WALK

MIN 3: 30 SEC L SIT

“Feb 10, 2015” (No Measure)

Thoracic ext w/ roller & bar

Oly wall sq (hands OH)

300m row

10 PVC wall OHS

Burgener WU

A: 2 PWR SNATCH + 2 OHS (10 mins to build to heavy complex )

B: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

200M RUN

10 F SQUATS FROM FLOOR

5 PUSH JERKS

L2: 155/103

RX: 135/93

SCALED: 95/63

Mobility

Barbell quad smash

Anterior shin smash

OPTIONAL STRENGTH

ACCUMULATE 50 DUMBBELL LEG RAISES http://conjugatefitness.wistia.com/medias/8c8j4byaot

4 X 15 GHD OBLIQUE SIT UPS

http://conjugatefitness.wistia.com/medias/5sp90evkt6

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