CrossFit Boro – CrossFit
3/16/15 (No Measure)
Banded bottom squat
5 junk yard dogs (focus on jumping and landing with good foot positions!!!!)
Burgener WU
4 min to WU to 75% sq wt
A: Back Squat
4 @ 75%
3 @ 80%
2 @ 90%
4 @ 80%
3 @ 85%
2 @ 95%+
REST 2 MIN BT SETS
B: Metcon (Weight)
EMOM FOR 9 MIN:
2 HANG PWR CLEAN
**RAMPING WEIGHT
C: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Mobility
Lateral seam smash
Barbell quad smash
OPTIONAL SKILL
WORK ON WEAKNESSES, USE 15.3 AS MOTIVATION IF YOU STRUGGLED