5/23/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

2 WEIGHTED PULLUPS

30 SEC STRAIGHT ARM SUPINATED HANG

12 BATWING ROWS

Warm-up

t-spine stretch w/ foam roller

10 cal bike

2 rounds

10 kipping swings

8 power snatches

6 burpees

A: Metcon (Time)

STRICT PULL UP PYRAMID

1-2-3-4-5-6-5-4-3-2-1

REST 20 SEC BT SETS

B: Power Snatch (6 MIN EMOM 5 UB PWR SNATCH @ 55%)

C: Metcon (Time)

5 ROUNDS

12/8 CAL BIKE

10 T2B

5 BOX OVER BURPEES

REST 90 SEC

Mobility

quad smash w/ barbell

lateral seam smash

OPTIONAL CONDITIONING

400M SLED DRAG @ 70/50

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