9/7/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

4 SNATCH GRIP DL @ 100% SNATCH

3 MU

Warm-up

Partner hanging T-spine mob

2 rounds:

8 Cal row

6 Kipping swings

4 Hang CJ

A: 1 HANG CLEAN + 1 JERK ( EVERY 30 SEC FOR 10 MIN 1 HANG CLEAN + 1 JERK)

B: Bent Over Row (8 X 3 BENT OVER ROWS)

C: Metcon (Time)

4 ROUNDS

20/15 CAL ROW

10 C2B

REST 60 SEC

Mobility

Rhomboid smash

Serratus smash

OPTIONAL CONDITIONING

4 X 800M RUN

1:1 REST

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