CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
100 FT PLATE PINCH CARRY
20 CAL BIKE
Warm-up
Hanging partner T-spine
Banded ankle mob
10 PVC OHS on wall
2 rounds:
4 AS
4 RDL
4 Pushups
Burgener WU
A: 1 SNATCH + 1 OHS W/3 SEC PAUSE IN BOTTOM (12 MIN EMOM )
**RAMPING OK
B: Metcon (Time)
2 ROUNDS
30 WALLBALLS
30 PUSH UPS
30 SLAM BALLS
30 DEADLIFTS
RX: 20/14 & 30/20 &155/103
C: Metcon (Weight)
D BALL CARRY
6 X 50FT @ AHAP
Mobility
Lateral seam smash
Barbell int rot smash