2/2/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

ACCUMULATE 30 STRICT RING DIPS

2/2/16 (No Measure)

10 cal bike

1 clean

1 thruster

1 HSPU

2 cleans

2 thrusters

2 HSPU

3 cleans

3 thrusters

3 HSPU

A: 1 DEADLIFT + 5 SEC LOWER TO KNEE + HANG SQUAT CLEAN (11 MIN TO BUILD TO A HEAVY COMPLEX)

B: Metcon (Time)

3 ROUNDS

30/20 CAL BIKE

20 THRUSTERS

10 HSPU

RX: 95/63

SCALED: 75/53 AND SEATED DB PRESS

Mobility

Barbell quad smash

Banded OH Distraction

L2 Skill/Strength

ACCUMULATE 25 GHD SIT UPS AND 50 HIP EXTENSIONS

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