CrossFit Boro – CrossFit
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