4/18/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- ME BAR HANG

**REST 60 SEC

A2- 15 BATWING ROWS W/ 3 SEC PAUSE AT THE TOP

**REST 60 SEC

Warm-up

KStar lunge

Pigeon

Super front rack

3 rounds:

100m row

7 pushups

5 Clean and jerks

A: Front Squat (5 X 4 FRONT SQUAT @ 75% @ 30X1 TEMPO)

**REST 60 SEC BT SETS

B: Metcon (No Measure)

EMOM FOR 8 MIN

L2: 3 STRICT HSPU

RX: 5 KIPPING HSPU

SCALED: 5 BANDED HSPU

C: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

7 CLEAN AND JERKS

14 PUSH UPS

21 CAL ROW

RX: 135/93

SCALED: 95/63

Mobility

Pec smash on rig

Serratus smash on roller (Serratus is in between the lat and pec muscles)

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