CrossFit Boro – CrossFit
OPTIONAL SKILL
ACCUMULATE
20 STRICT T2B
20 STRICT C2B
20 STRICT RING DIPS
“July, 6 2015” (No Measure)
2 rounds:
20 jumping jacks
10 pushups
5 T2B
A: Double-Unders (work on skill for 4 mins )
B: Metcon (AMRAP – Reps)
DU Circle of Death for 6 mins
*Score is your largest set
C: Metcon (4 Rounds for time)
4 X 30/20 CALS ON ROWER
REST 90 SEC
**30 FOR GUYS
**20 FOR GIRLS
D: Metcon (AMRAP – Rounds and Reps)
9 MIN AMRAP:
40 DU
20 PUSH UPS
10 T2B
Mobility
Bonesaw calf smash
Lateral seam smash
OPTIONAL CONDITIONING
800M SLED DRAG @ 70/50