CrossFit Boro – CrossFit
OPTIONAL STRENGTH
BUILD TO A HVY COMPLEX
1 HIGH HANG CLEAN + 2 FRONT SQUATS + 1 PUSH JERK
9/25/15 (No Measure)
400m run
10 PVC passthroughs
10 PVC presses
3 VJ X 2
7 power cleans
A: Push Press (5 ROUNDS FOR 15 MIN EVERY 3 MIN 5 PUSH PRESS)
**BUILD TO A MAX FOR DAY
B: Metcon (Weight)
EMOM FOR 16 MIN
EVENS: 200M RUN
ODDS: 5 PWR CLEAN @ HVY
**SUGGESTED
L2: 225/155
RX: 185/123
Scaled: Choose Your Weight
Core
choose your favorite core exercise
Mobility
Foot smash
Suprapatellar smash