11/19/15

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL SKILL

8 MIN AMRAP

10 T2B

10 SQUAT CLEAN @ 185/123

11/19/15 (No Measure)

Banded bully

Burgener WU

2 rounds:

5 kipping swings on rings

5 hang power snatch

A: Clean Pull (12 MIN EMOM 4 CLEAN PULLS @ 100% OF 1RM)

B: Metcon (Time)

2 ROUNDS:

3 HANG POWER SNATCH, 205/133

9 MUSCLE UPS

REST 1 MINUTE (CHANGE WEIGHTS)

2 ROUNDS:

6 HANG POWER SNATCH, 185/123

6 MUSCLE UPS

REST 1 MINUTE (CHANGE WEIGHTS)

2 ROUNDS:

9 HANG POWER SNATCH, 135/93

3 MUSCLE UPS

**SCALE WEIGHT

**MU SCALE IS C2B/PULLUPS

Mobility

3 minutes per partner – this is the only mob today!!!!

Partner bilateral internal rotation mob (Partner A lies on ground and places both hands under low back – Partner B gently pushes down on shoulders)