“6/16/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

A1- 4 X 8 BLUTE HAM RAISES

A2- 4 X 12 RDL

“June 16, 2015” (No Measure)

Super front rack

200m run

3 broad jumps X 2

20 sec HS hold X 2

A: 1 CLEAN + 1 HANG CLEAN + 1 FRONT SQUAT + 1 JERK (14 mins to build to heavy complex )

***clean can be squat or power

B: Metcon (Time)

3 ROUNDS FOR TIME:

400M RUN

10 TNG HANG CLEAN

10 HSPU

Weight options: 135/103; 115/83; 95/53

HSPU Options :Strict HSPU 1 Skull Mat;

Kipping HSPU (up to 2 abmats);

DB Strict Press 30/20

C: GHD Situps (30 reps )

D: Good Mornings (100 reps with barbell )

Mobility

Barbell quad smash

Side deltoid smash

OPTIONAL CONDITIONING

4 X 25 CAL ASSAULT SPRINT

REST 90 SEC

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