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CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

2 ROPE CLIMBS

12 BATWING ROWS

Warm-up

Banded OH Distraction

4 min AMRAP:

10 DU

5 Front squats

5 Push presses

5 Pullups

Then…

250m row

A: Metcon (Weight)

EMOM FOR 12 MIN

EVENS: 7 THRUSTERS

ODDS: 5 STRICT PULL UPS

RX: 95/63

B: Metcon (Time)

4 ROUNDS

30 DU

20 CAL ROW

10 FRONT SQUATS

REST 90 SEC

RX: 135/93

SCALED: 70/53 GOBLET SQUATS

Mobility

Barbell quad smash

Anterior shin smash

OPTIONAL CONDITIONING

1 MILE SLED DRAG @ 50/35