CrossFit Boro – CrossFit
Metcon (No Measure)
L2 SKILL STRENGTH
4-3-2-1
MU
FRONT SQUAT @ 75%
7.13.15 (No Measure)
Hip capsule mob
2 rounds:
5 parallette shoot throughs
5 lunges
5 hang clean
A: Back Squat
10 @ 135/95
6 @ 55%
3 @ 70%
2 @ 75%
1-2 @ 85%
1 @ 90%
1 @ 95%+
1 @ NEW MAX
B: L-Sit (3 attemots @ Max Effort Hold on Parallettes)
C: Metcon (Time)
3 ROUNDS
300M ROW
15 FRONT RACK LUNGES
10 SQUAT CLEANS
L2/RX: 135/93
SCALED: 95/63
Mobility
Barbell quad smash
Glute smash