2/5/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

ACCUMULATE 20 PUSH PRESS @ HEAVY

**3 SEC NEGATIVE PER REP

2/5/16 (No Measure)

KStar lunge

Pigeon

10 scap pull downs

10 PVC sots press in front rack

400m row

A: Back Squat (BACK SQUAT 5 X 5)

90 SEC REST

B: Pull-ups (SKILL WORK ON PULLUPS FOR 6 MIN)

C: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
**DON’T DROP THE BAR, REST IN BACK RACK

THEN

D: OH Carry (400M BARE AXLE OH CARRY)

Mobility

Lateral seam smash

Quad smash on roller

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