CrossFit Boro – CrossFit
L2 Skill/Strength
ACCUMULATE 50 BANDED LAT PULL DOWNS
Warm-up
10 Banded lunges per leg
3 rounds:
2 Burpees
4 Kipping swings
6 Lunges
Then…
Burgener WU
A1: DOUBLE KB LUNGES (4 X 10 DOUBLE KB LUNGES)
A2: Burpees (4 X 8 BURPEES)
REST 60 SEC
B: Toes-To-Bar (DEATH BY T2B)
**20 MIN CAP
***SCORE IS THE LAST MINUTE YOU COMPLETE***
C: 1 HANG SNATCH + 1 SNATCH (8 MIN EMOM)
Mobility
Lateral seam smash
Barbell quad smash
OPTIONAL CONDITIONING
6 ROUNDS
15 SEC HARD ON BIKE
45 SEC RECOVERY