10/5/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

A- 3 ROUNDS

30 GLUTE BRIDGES

15 MOD HVY RDL

B- 4 X 12 CAL ASSAULT AFAP

REST 2 MIN

10/5/15 (No Measure)

KStar lunge

Pigeon

3 min AMRAP:

10 DU

10 AS

10 Pushups

A: Front Squat

FRONT SQUAT WAVES

3 @ 75%; REST 60 SEC

2 @ 80%; REST 60 SEC

1 @ 85%; REST 90 SEC

3 @ 80%; REST 60 SEC

2 @ 85%; REST 60 SEC

1 @ 90%; REST 90 SEC

1 @ 95%+

B: Metcon (Weight)

EMOM FOR 10 MIN

10 DU +

3 HANG SQUAT CLEANS +

6 PUSH UPS

L2/RX: 155/103

SCALED: 115/73

Core

5 ROUNDS

20 SEC MAX EFFORT PLANK

REST 40 SEC

Mobility

Barbell quad smash

Anterior shin smash