12/9/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

ACCUMULATE 40 ALT PISTOLS

12/9/15 (No Measure)

calf stretch on rig

200m run

3 min AMRAP

5 cleans

5 S2OH

5 kipping swings

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)

12 MIN AMRAP

10 CAL BIKE

8 CLEAN AND JERK

6 C2B

L2: 135/103

RX: 115/93

Scaled: 95/73

Mobility

anterior shin smash

posterior shoulder smash

Core

OPTIONAL CORE

ACCUMULATE 50 WEIGHTED SIT UPS

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