CrossFit Boro – CrossFit
OPTIONAL SKILL
30 RING DIPS AFAP
30 STRICT C2B
“April 21, 2015” (No Measure)
Classic ankle mob on rig
45 sec per partner – Partner shoulder/T-spine on rig https://www.youtube.com/watch?v=PRGc9hcXGaQ
Burgener WU
A: PWR SNATCH + HANG PWR SNATCH + OHS (12 mins to build to heavy complex )
B: Metcon (Time)
22 MIN CAP:
25 HANG POWER CLEANS
EMOM: 5 GOBLET SQUATS
THEN
25 POWER CLEANS
EMOM: 5 BURPEES
L2: 155/103 AND 70/53
RX: 135/93 AND 70/53
SCALED: 95/63 AND 53/35
Mobility
Banded OH distraction
OPTIONAL CONDITIONING
30/30 ON AD FOR 12 MIN
30 SEC @ 350/200 WATTS
30 SEC SLOW SPIN