“5/22/15”

CrossFit Boro – CrossFit

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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!!!

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