CrossFit Boro – CrossFit
OPTIONAL WOD
3-2-1 ROPE CLIMB
4-6-8 FULL SNATCH @ 135/93
“April 23, 2015” (No Measure)
Banded hamstring floss
400m run
10 AS
10 RDLs
10 pushups
3 HSPU
3 burpees
Metcon (AMRAP – Rounds and Reps)
0-9 MIN AMRAP
21 BURPEES OVER BAR
15 FRONT SQUATS
9 HSPU
Metcon (Time)
9-18 MIN
21-15-9-6-3
DEADLIFTS
PUSH UPS
L2: STRICT AND 185/123
RX: KIPPING AND 155/103
SCALED: 3 WALL WALKS or 12 DB STRICT PRESS 35/25 AND 115/73
Mobility
QL/low back smash – spend some time here…DL and HSPU will light up lower back
Classic hamstring mob
OPTIONAL STRENGTH
200M FARMERS WALK 70/53