CrossFit Boro – CrossFit
Warm-up
Partner shoulder touches :20 X 3
4 rounds of Rowling
then…
2 rounds:
10 Hang power cleans
10 Strict presses
10 KBS
Skill Work
8 minutes to accumulate 100 hollow rocks
Metcon (Time)
Partner A must complete 30 Clean and Jerks (115/73)
Partner A must complete 75 KBS (53/35)
Metcon (Calories)
While partner A is completing the CJ – Partner B accumulate AMCAP on the rower
While Partner A is completing KBS – Partner B accumulates AMCAP on the bike
Mobility
Superfriend Quad smash
Superfriend Hamstring smash