CrossFit Boro – CrossFit
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