1/15/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

EMOM FOR 8 MIN:

5 PUSH PRESS @ 75%

1/15/16 (No Measure)

KStar lunge

Pigeon

500m row

5 back squats w/ bar

10 front squats

10 shoulder presses

5 min to build to squat weight

A: Back Squat (BUILD TO 5RM BACK SQUAT IN 10 MINS)

B: Metcon (Time)

4 ROUNDS

30/20 CALS ON BIKE

20 THRUSTERS (45/33)

3 MIN REST

**IF YOU DROP THE BAR ON THE GROUND WITH NO WEIGHT ON IT… IT’S A 30 BURPEE PENALTY TO BE DONE DURING REST

Mobility

Banded OH distraction

Barbell quad smash

L2 Skill/Strength

2 ROUNDS

15 POWER SNATCH (75/53)

30 T2B

Leave a comment