CrossFit Boro – CrossFit
L2 Skill/Strength
60 BAR FACING BURPEES
30 THRUSTERS @ 75/53
10 MU / BAR MU / C2B
**CUT IN HALF IF DOING THE CLASS WORKOUT
Warm-up
Partner hanging thoracic mob
Banded ankle mob (facing away from rig)
10 PVC OHS on wall
3 rounds:
3 burpees
6 hang cleans
9 DU
Then…
4 minutes to WU on OHS
A: Overhead Squat (7 X 2 OHS @ HEAVY)
REST 60 SEC
B: Metcon (Weight)
EMOM FOR 18 MIN
1 SQUAT CLEAN @ 205/133
5 BURPEES
10 DU
Mobility
Barbell int rot smash
Achilles mob on bar
OPTIONAL CONDITIONING
400M SLED DRAG @ 70/50