12/4/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

**WARM UP JERK TO 70% FS THEN

A1- 4 X 3 @ 70% FRONT SQUATS

A2- 4 X 1 JERK WORK @ SAME WEIGHT

REST 1 MIN

12/4/15 (No Measure)

Banded bully

Banded hamstring floss

4 rounds:

3 kips on rings/bar

6 RDLs

9 second HS hold

A: Metcon (Weight)

EMOM FOR 12 MIN

EVENS: 2 MU

ODDS: 4 SNATCH GRIP DL

**SCALE TO C2B/PULLUPS

**HEAVY ON DL

B: Metcon (Time)

3 ROUNDS FOR TIME

10 PULL UPS

15 DEADLIFT

10 HSPU

L2/RX: 225/155 AND NO PAD

SCALE AS NEEDED

Mobility

Posterior shoulder smash

QL smash

Core

OPTIONAL CORE

ME PLANK

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