CrossFit Boro – CrossFit
OPTIONAL SKILL
ACCUMULATE 200 FT HS WALK
10/16/15 (No Measure)
banded overhead distraction
3 rounds
5 cals on assault bike
5 cleans
5 S2OH
A: Push Press (5 ROUNDS FOR 15 MIN EVERY 3 MIN 3 PUSH PRESS)
**BUILD TO A MAX FOR DAY
B: Metcon (Weight)
EMOM FOR 16 MIN
EVENS: 5/10 CAL BIKE
ODDS: 3 CLEAN AND JERK
L2: 185/123
RX: 155/103
SCALED: 135/93 OR LOWER
C: OH Carry (400M OH CARRY)
**ANY OBJECT, FOCUS ON ACTIVE SHOULDERS
Mobility
barbell internal rotation smash
barbell quad smash