10/20/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

EMOM FOR 12 MIN

EVENS: 2 BAR MU

ODDS: 8 THRUSTERS @ 115/73

10/20/15 (No Measure)

banded hamstring stretch

3 rounds

250m row

10 RDLs

10 push press

A1: Good Mornings (3 X 8 GOOD MORNING)

REST 60 SEC

A2: Bent Over Row (3 X 8 BENT OVER ROWS)

REST 60 SEC

**WEIGHT SHOULD BE TOUGH ON ALL SETS

B: Metcon (Time)

PARTNER WOD 20 MIN CAP

42-30-18

DEADLIFT

HSPU

+

MAX METERS ON ROWER UNTIL 20 MIN CAP

**SCALE FOR HSPU IS PUSH PRESS

**PUT NUMBER OF METERS IN COMMENTS

L2/RX: 225/153

SCALED: 165/113

Mobility

low back smash

rhomboid smash