“5/14/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO A HEAVY HANG SNATCH + OHS

“May 14, 2015” (No Measure)

5 rounds of Rowling (150m)

-For every m off, 1 rep of the following:

round 1: AS

round 2: burpee

round 3: lunges

round 4: ring rows

round 5: athlete choice

Metcon (AMRAP – Rounds and Reps)

24 MIN AMRAP:

30 AIR SQUATS

15 NO PUSH UP BURPEES

30 WALKING LUNGES

15 RING ROWS/INVERTED ROWS

Mobility

Glute smash

Suprapatellar smash

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