CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
10 GHD SIT UPS
10 THRUSTERS @ 95/63
Warm-up
10 PVC passthroughs
250m row
2 rounds:
4 BJ
6 Sumo DL HP
8 WB
12 Push press
A: Sumo Deadlift ( 8 X 2 SUMO DEADLIFTS @ 75%+)
REST 45 SEC
B: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Mobility
2 GOATS – You pick!!! (2 minutes per side/per mob)
OPTIONAL CONDITIONING
8 X 200M RUN
1:1 REST