6/30/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS OF UB DT

12 DEADLIFTS

9 HANG CLEANS

6 PUSH JERKS @ 155/103

REST 90 SEC

Warm-up

2 rounds:

250m row

10 KBS

5 T2B

Then…

Burgener WU

A: 1 PWR SNATCH + 1 HANG SNATCH (10 ROUNDS 1 PWR SNATCH + 1 HANG SNATCH)

**RAMPING OK

**START @ 50%

B: Metcon (Time)

2 ROUNDS

1000M ROW

50 RUSSIAN SWINGS

30 T2B

REST 3 MIN

RX: 70/53

SCALE AS NEEDED

Core

30 GHD SIT UPS + 75 HIP EXTENSIONS

Mobility

Immediately walk 400m

Couch stretch

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