CrossFit Boro – CrossFit
L2 Skill/Strength
EMOM FOR 18 MIN:
MIN 1: 12/10 CALS ON BIKE
MIN 2: 25 DU
MIN 3: 6 HSPU
Warm-up
KStar lunge
Pigeon
Super front rack
200m run
2 rounds:
5 air squats
5 S2OH
5 KBS
5 kipping swings
A: Back Squat (10 MIN EMOM 3 BS @ 75%)
5 Min to warm-up BS
B: Clean and Jerk (10 MIN EMOM 1 CLEAN AND JERK RAMPING)
5 min to warm-up to 50% C&J
C: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Mobility
Lateral seam smash
Anterior shin smash
OPTIONAL CONDITIONING
400M SLED DRAG @ 70/50