12/2/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

MIN 1: 3 STRICT HSPU

MIN 2: MAX EFFORT KIPPING HSPU

MIN 3: REST

12/2/15 (No Measure)

2 X 200m run w/ :45 rest

5 vertical jumps (singles! do not bound. make sure you open hips all the way!)

3 rounds:

6 BJ

6 PC

6 no pushup burpees

A: Metcon (4 Rounds for time)

4 X 400M RUN

REST 2:1

**IF YOU RUN 1:30 THEN YOU REST 3:00 THEN GO AGAIN

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

10 BOX JUMPS 30/24

**STEP DOWN

8 POWER CLEAN

6 BAR FACING BURPEES

L2: 155/103

RX: 135/93

SCALED: 115/73

Mobility

LAX lower leg stack

Foot smash

Core

OPTIONAL CORE

2 MIN UB YOKE WALK @ AHAP

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