1/8/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

EMOM FOR 12 MIN:

EVENS: 2-3 BAR MU

ODDS: 3-4 P SNATCH @ 115/83

1/8/16 (No Measure)

Tiny FRAN:

9-6-3

Thrusters (bar only)

Pullups

A: Pull-ups (WORK ON PULLUPS FOR 10 MIN)

B: Thruster (BUILD TO MAX THRUSTER IN 10 MIN)

C: CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WEIGHT: 100/65

SPLIT CLASS UP AND JUDGE EACH OTHER

Mobility

Quad smash – you choose method (KB, roller, bar, etc.)

Side deltoid smash

OPTIONAL CONDITIONING

800M SLED DRAG @ 70/50

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