CrossFit Boro – CrossFit
OPTIONAL WOD
4 ROUNDS
4 FRONT SQUATS @ 75%
25 FOOT HS WALK
“Mar 2, 2015” (No Measure)
Super front rack
10 Banded hip opener squats
5 junk yard dogs
2 rounds:
8 power cleans
8 front squats
8 jerks
A: 1 HANG SQUAT CLEAN + 2 SPLIT JERKS (12 mins to build to complex )
B: Metcon (Time)
4 ROUNDS:
12 THRUSTERS
12 BURPEES OVER BAR
REST 90 SEC
L2/RX – 100/70
SCALED: 75/53
Mobility
Lateral seam smash
Banded OH distraction
OPTIONAL CONDITIONING
3 X 400M
REST 2 MIN