“4/6/15”

CrossFit Boro – CrossFit

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“April 6, 2015” (No Measure)

Banded elbow distraction

Oly wall squat w/ ext rot

200m run

3 rounds:

10 DU

10 abmats

10 air squats

A: Front Squat (5×4 @ 13X5 tempo, 40 sec on rest 2 mins )

B: Metcon (No Measure)

DU circle of Death for 8 mins

C: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

400M RUN

30 DU/ 90 SINGLES

20 ABMATS

10 SQUAT CLEANS #

L2: 165/113

RX: 135/95

SCALED: 95/63

Mobility

Barbell quad smash

Bonesaw calf smash

Foot smash

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