4/6/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

EMOM FOR 10 MIN

EVENS: ROW 250M

ODDS: 3/2 MU

Warm-up

Sink mob

3 rounds:

5 AS

5 WB

5 Bench/Box dips

A: Close Grip Bench (6 X 5 TEMPO CGBP @ 65% @ 3011)

REST 75 SEC

B: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

7 RING DIPS

14 WALLBALLS

21 CAL BIKE

L2/RX: 20/14

SCALED: 14/10

Mobility

Triceps smash

Banded shoulder extension

Quad smash

L2 Skill/Strength

800M SLED DRAG

SWITCH DIRECTIONS EVERY 200M @ 70/50

Leave a comment