1/4/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A- BUILD TO HEAVY COMPLEX

1 HANG SQ CLEAN + 2 HANG POWER CLEANS + 1 PUSH JERK

B- BREAK HOW YOU WANT:

50 ALT DB SNATCH 70/55

50 ALT PISTOLS

1/4/16 (No Measure)

Super front rack

Classic Forearm stretch

3 min AMRAP:

8 squats

8 burpees

8 kipping swings

A: Front Squat (BUILD TO HEAVY 3 REP FRONT SQUAT IN 12 MIN)

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

10 STONE TO SHOULDER

8 BURPEES

10 PULL UPS

L2: 50/30 AND C2B

RX: 30/20 AND PULL UPS

SCALED: 20/14 AND RING ROWS

Mobility

Banded OH distraction

Anterior shin smash

OPTIONAL CONDITIONING

9 MINS OF 20/40 ON BIKE

20 SEC @ 90%

40 SEC @ 50%