CrossFit Boro – CrossFit
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