5/11/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

20 CAL BIKE

12 THRUSTERS BAR ONLY

3 ROPE CLIMBS

Warm-up

hanging partner thoracic extension

200m run

10 front squats

10 power snatches

A: Front Squat (9 MIN TO BUILD TO 10RM FRONT SQUAT)

B: 1 HANG SNATCH + 1 POWER SNATCH + 1 OHS (11 MIN TO BUILD TO HEAVY COMPLEX)

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Mobility

couch stretch

anterior shin smash

OPTIONAL CONDITIONING

1 MILE SLED DRAG @ 50/35

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