7.13.15

CrossFit Boro – CrossFit

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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

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