6/16/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

100M FARMERS CARRY @ HEAVY

15/12 CAL ROW

Warm-up

Partner hanging t-spine mob

2 rounds:

150m row

8 kipping swings

6 S2OH

4 Burpees

Then…

Burgener WU

A: 1 SNATCH GRIP DEADLIFT + 5 SEC LOWER TO KNEES + 1 HANG SQUAT SNATCH (BUILD TO A HEAVY COMPLEX IN 11 MIN)

B: Metcon (Time)

FOR TIME

1000M ROW

30 S2OH

25 T2B

20 BURPEES OVER ROW

25 T2B

30 POWER SNATCH

1000M ROW

RX: 115/73

SCALE AS NEEDED

C: GHD Situps (ACCUMULATE 40 or 30)

IF YOU DID GHD LAST WEEK THEN ACCUMULATE 40 GHD, IF NOT THEN ONLY 30 GHD

Mobility

Lateral seam smash

Barbell int rotation smash

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