10/13/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

A1- 12 GLUTE HAM RAISES

REST 30 SEC

A2- 3 ROPE CLIMBS

REST 90 SEC

10/13/15 (No Measure)

banded hamstring floss

5 cals on assault bike

5 RDLs

5 push ups

5 air squats

5 DUs

A1: Back Squat (3 X 3 BACK SQUAT @ 85%)

REST 60 SEC

A2: DOUBLE KB ROWS (8 DOUBLE KB ROWS)

REST 60 SEC

B: Metcon (Time)

PARTNER WOD – TIME CAP

150/100 CAL ASSAULT

**AS A TEAM, 1 BIKE ONLY

+

5 ROUNDS

100 DU

30 PUSH UPS

20 DL

L2/RX: 225/155

SCALED: 165/113

Mobility

low back smash w/ supernova

blue angel

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