8/12/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- 20 SINGLE LEG KB RDL

A2- 6 STRICT PULL UPS

Warm-up

Sink mob

200m run

2 rounds:

2 Pullups

3 Snatches

4 Kipping swings (BIG!!!)

5 Second HS hold

A: Metcon (Weight)

EMOM FOR 16 MIN:

EVENS: 2 BAR MU

ODDS: 3 HANG PWR SNATCH

**WEIGHT SHOULD BE CHALLENGING

**SCALE AS NEEDED

A: Metcon (Time)

5 ROUNDS

200M RUN

5 STRICT PULL UPS

7 HSPU

REST 60 SEC

Mobility

Posterior shoulder smash

T-spine mob on roller

If you did Bar MU — do KB shoulder mob

OPTIONAL CONDITIONING

3 MILE BIKE

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