CrossFit Boro – CrossFit
L2 Skill/Strength
EMOM FOR 10 MIN:
EVENS: 3 MU
ODDS: 0.4K BIKE
Warm-up
8 Cal on bike
2 Rounds:
8 Kipping swings (BIG)
8 Box jumps
4 Clean and jerks
4 Snatches
A: Metcon (Time)
5 ROUNDS
25/20 CAL ROW
REST 2 MIN
**HIGHEST TIME IS SCORE
B: 1 SNATCH + 1 OHS (10 MIN EMOM)
C: Metcon (Time)
3 ROUNDS
10 T2B
10 BURPEE BOX JUMPS
10 CLEAN AND JERKS @ 55%
Mobility
Barbell shoulder int rot smash
Barbell quad smash
OPTIONAL CONDITIONING
800M SLED DRAG @ 50/35