CrossFit Boro – CrossFit
OPTIONAL WOD
3-2-1 ROPE CLIMBS
9-6-3 PWR SNATCH @ 115/73
9/2/15 (No Measure)
Crossover symmetry (not part of formal WU – do it before class)
Oly wall squat
3 rounds:
5 thrusters
5 box jumps (step down)
5 kipping swings
A1: DB pullovers (4 X 12 DB PULLOVERS)
A2: Scap Pull Ups (4 X 20 SCAP PULLUPS)
B: Metcon (AMRAP – Rounds and Reps)
10 MIN AMRAP
10 T2B
10 BOX JUMPS
10 THRUSTERS
L2/RX: 95/63
SCALED: SCALE AS NEEDED
Core
3 MIN FLR
Mobility
Achilles smash on bar (leaves weights on bar)
Rhomboid smash