6/1/16

CrossFit Boro – CrossFit

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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

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