CrossFit Boro – CrossFit
L2 Skill/Strength
50 HAND RELEASE PUSH UPS
Warm-up
4 rounds:
7 Banded good mornings
7 Kipping swings
7 KBS
7 AS
A: Snatch Grip Deadlift (7 X 3 SNATCH GRIP DL @ 100% OF SNATCH MAX)
REST 60 SEC
B: Metcon (AMRAP – Rounds and Reps)
9 MIN AMRAP
5 T2B
10 GOBLET SQUATS
15 RUSSIAN SWINGS
RX: 53/35
C: 500m Row (Time)
Max Effort 500m Row
Mobility
Classic hamstring mob
KB quad smash
OPTIONAL CONDITIONING
5 ROUNDS
15/12 CAL BIKE
REST 90 SEC