CrossFit Boro – CrossFit
OPTIONAL WOD
3-2-1 ROPE CLIMBS
12-9-6 THRUSTERS 115/75
“May 22, 2015” (No Measure)
3 min AMRAP:
4 BJ
4 burpees
4 ring rows
4 sprints (to wall and back X 2)
A: Metcon (No Measure)
EMOM FOR 16 MIN:
EVENS: 6 T2B
ODDS: 7 BOX JUMP OVERS
B: Metcon (Weight)
4 ROUNDS NOT FOR TIME
200M SPRINT
12 BENT OVER ROWS
6 MANMAKERS
REST 90 SEC
**PICK A TOUGH WEIGHT FOR YOU
OPTIONAL CONDITIONING
50 BAR FACING BURPEES
Mobility
Rhomboid smash
Serratus smash – this is terrible…embrace the pain!!!