1/22/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

ACCUMULATE 30 PUSH PRESS @ HEAVY

**3 SEC NEGATIVE PER REP

1/22/16 (No Measure)

Oly wall squat w/ ext rotation

Banded elbow distraction

3 rounds

10 cal row

8 front squats

6 hang cleans

A: Front Squat (5 X 5 FRONT SQUAT @ HEAVY)

B: Metcon (Time)

5 ROUNDS

15/12 CAL ROW

10 PWR CLEANS

REST 90 SEC

RX: 135/93

SCALED: 95/63

Mobility

Quad smash w/ bar

Trap smash w/ LAX

L2 Skill/Strength

3 ROUNDS

20 BARBELL THRUSTERS

10 C2B

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