“5/5/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

4 ROUNDS

A1- 8 GLUTE HAM RAISES

A2 -10 RDLS @ AHAP

(No Measure)

Banded OH distraction

10 PVC passthroughs

250m row

2 rounds:

5 burpees

5 S2OH

5 lunges

5 pullups

A: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

30 CAL ROW

15 PULL UPS

B: Push Jerk (8 mins to build to 3 rep max )

C: Metcon (Time)

FOR TIME:

30 BAR FACING BURPEES

15 SHOULDER TO OH

30 FRONT RACK LUNGES

15 BAR FACING BURPEES

L2: 135/93

RX: 115/73

SCALED: 95/63

OPTIONAL CONDITIONING

800M SLED DRAG 70/50

Mobility

Posterior shoulder smash

Glute smash

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