5/2/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

6-8 STRICT RING PULL UPS

12 BATMAN ROWS

Warm-up

Super front rack

10 Cal row

2 rounds:

20 seconds KBS

10 seconds rest

(repeat for T2B AND Burpees)

A: Metcon (Weight)

4 ROUNDS

5 STRICT PULL UPS

+

8 UB POWER CLEANS

REST 90 SEC

**LOAD SHOULD BE CHALLENGING BUT ALWAYS UB

B: Metcon (Time)

4 ROUNDS

20/15 CAL ROW

15 RUSSIAN SWINGS (70/53)

10 T2B

5 BOX OVER BURPEES

REST 90 SEC

Mobility

Couch stretch

Gut smash on slam ball

OPTIONAL CONDITIONING

400M SLED DRAG @ 70/50

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