CrossFit Boro – CrossFit
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