4/19/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 10 HALF KNEELING KB PRESS

**REST 30 SEC

A2- 4 X 10 GLUTE HAM RAISES

**REST 30 SEC

Warm-up

25 DU

Partner hanging Thoracic ext

2 rounds:

8 Hang cleans

5 Cal on bike

8 Hang snatches

5 Cal on bike

A: Squat Clean (EMOM FOR 12 MIN)

RAMP STARTING @ 60% SQUAT CLEAN

B: Metcon (Time)

10 HANG SNATCH

10 CAL BIKE

10 HANG SNATCH

15 CAL BIKE

10 HANG SNATCH

20 CAL BIKE

10 HANG SNATCH

25 CAL BIKE

RX: 115/73

SCALED: 95/63

Mobility

Barbell quad smash

Barbell int rot smash

OPTIONAL CONDITIONING

4 X 750M ROW

** MALE PACE 2:00

** FEMALE PACE 2:10-2:15

** REST 3 MIN BT SETS

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