CrossFit Boro – CrossFit
OPTIONAL STRENGTH
BUILD TO HEAVY OHS
“June 10, 2015” (No Measure)
Pigeon on box
4 min AMRAP:
4 RDL
4 BJ
4 Kipping swings
4 KBS
A: Deadlift (10 mins to build to 5 rep max )
B: Metcon (AMRAP – Rounds and Reps)
16 MIN AMRAP
10 BOX JUMPS
15 PULL UPS
20 RUSSIAN SWINGS
**STEP DOWN ON BOX JUMPS
L2/RX: 24/20” AND 70/53
SCALED: 20”, RING ROWS AND 53/35
Mobility
Superfriend hamstring smash
Lateral seam smash
OPTIONAL STRENGTH
4 X 12 RDL