CrossFit Boro – CrossFit
OPTIONAL WOD
18 MIN
MIN 1: 20 DU
MIN 2: 7 BURPEES
MIN 3: 3 MU
“Mar 10, 2015” (No Measure)
10 hollow rocks
10 PVC passthroughs
10 PVC wall OHS
10 pushups
10 KBS
Burgener WU
A: Snatch (1.1.1.1 X 4 REST 25 SEC/2 MIN)
B: Snatch Pull (3 X 3 @ 105% OF HEAVIEST CLUSTER)
C: Metcon (AMRAP – Rounds and Reps)
L2/RX:
12 MIN AMRAP:
6 GHD SITUPS
10 RUSSIAN SWINGS 70/53
6 RING DIPS
SCALED:
12 MIN AMRAP:
10 ABMATS
10 RUSSIAN SWINGS 53/35
10 PUSH UPS
Mobility
Barbell int rot smash – (Do both ways!!!) – regular & place the edge of collar on pec…where pectoral meets the shoulder. This will be tight after PU and dips
Hamstring smash and floss on supernova
OPTIONAL CONDITIONING
25 CAL AD
REST 3 MIN
X4