“6/24/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

5 ROUNDS FOR TIME

1 LEGLESS ROPE CLIMB

10 GHD SITUPS

“June 24, 2015” (No Measure)

Banded lunge (hip opener)

10 PVC passthroughs

10 shoulder presses

10 Cal row

A: Split Jerk (10 mins to build to 1 rep max )

B: DB seated OH press (4×10 rest 30 secs between sets )

C: Metcon (Time)

3 ROUNDS:

15 DL

15 CAL ROW

15 PUSH UPS

L2: 275/185

RX: 225/155

SCALED: 155/105

Mobility

QL smash

Barbell adductor smash

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