2/1/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

4 FRONT SQUAT @ 75%

8 HSPU

2/1/16 (No Measure)

Shoulder external rot w/ PVC

250m row

2 rounds:

5 hang cleans

5 push jerks

5 burpees

Burgener WU

A: Hang Snatch (EMOM FOR 9 MIN: RAMPING HANG SNATCH)

B: Metcon (Time)

30 CLEAN AND JERKS FOR TIME

EMOM 5 BURPEES

**START WITH 5 BURPEES

RX: 155/103

SCALED: 115/73

5 MIN REST THEN

C: 500m Row (Time)

Max Effort 500m Row

Mobility

Barbell internal rot smash

Couch stretch