Labor Day WOD

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- 100 FT FARMERS CARRY AHAP

A2- 10 DOUBLE KB FRONT RACK LUNGES

Warm-up

banded overhead distraction

2 rounds

3 strict press

5 RDLs

7 power cleans

9 push ups

A1: Strict Press (5 X 4 STRICT PRESS @ 75%)

A2: Partner Glute Ham Raises (5 X 6 PARTNER GLUTE HAM RAISES)

B: Metcon (Time)

LADDERS

10-1 POWER CLEANS @ 60%

1-10 BENCH PRESS @ 60%

C: Metcon (No Measure)

ON YOUR OWN TIME

5 ROUNDS

20 ABMATS

10 CAL BIKE

Mobility

pec smash on rig w/ lacrosse ball

hamstring smash w/ supernova

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