CrossFit Boro – CrossFit
L2 Skill/Strength
3 ROUNDS
A1- 12 BACK RACK REVERSE LUNGES @ 30% 1RM BS
A2- 15 GLUTE BRIDGES
Warm-up
Kstar lunge
Pigeon
Duck walk to wall
2 rounds:
100m row
3 Burpees
3 Cleans
3 T2B
4 min to WU on FS
A: Front Squat
4 @ 70%
3 @ 75%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 100%+
**REST 75 SEC BT SETS
B: Metcon (Time)
4 ROUNDS
15 CAL ROW
10 BAR OVER BURPEES
5 CLEANS @ 50% FS MAX
C: Toes-To-Bar (3 ATTEMPTS @ ME T2B)
REST 90 SEC
***SCORE IS HIGHEST SET NUMBER
Mobility
Barbell quad smash
Couch stretch