CrossFit Boro – CrossFit
Warm-up (No Measure)
super front rack
banded bully
3 rounds
5 cals on assualt bike
5 cleans
5 S2OH
5 kipping swings
5-10 minutes to warm-up clean and jerk and T2B
A: CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Scaled
95#/63# and hanging knee raises
Mobility
lateral seam smash
posterior shoulder smash