12/3/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

BUILD TO HEAVY IN 16 MIN:

1 SNATCH PULL +

1 HANG SQ SNATCH +

1 OHS

12/3/15 (No Measure)

KStar lunge

Pigeon

20 burpees

5 minutes to WU on squats

A: Back Squat ( 6 X 1 @ 90%)

2:30 REST

B: Metcon (Time)

7 ROUNDS

250M ROW

6 ALT KB SNATCH

8 BURPEES

Mobility

Hamstring smash on Nova

Glute smash on Nova

OPTIONAL CONDITIONING

1 MILE SLED DRAG @ 50/35 FORWARDS ONLY

**2 YELLOW 25# GUYS

**1 BLUE 35# GIRLS

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