CrossFit Boro – CrossFit
OPTIONAL WOD
L2 STRENGTH/SKILL:
3-2-1 ROPE CLIMB
4-6-8 FULL SNATCH @ 135/93
“April 13, 2015” (No Measure)
Crossover symmetry
PVC ext rot
Oly wall sq w/ext rot
200m run
2 rounds:
3 power cleans
3 FS
3 pullups
3 pushups
A: Front Squat (5×4 @ 14X6 TEMPO Rest 3 Min)
B: Pull-ups (3xME STRICT PULLUPS @ 3032 TEMPO)
**SCALED WORK ON NEGATIVES OR BANDED NEGATIVES X 5-8
C: Metcon (AMRAP – Rounds and Reps)
14 MIN AMRAP:
RUN 200M
10 PUSH UPS
5 PWR CLEANS
5 PUSH PRESS
10 SQUAT JUMPS
L2: 115/ 93
RX: 95/83
Scaled: 75/53
Mobility
Side deltoid smash on wall
Banded OH distraction