9/23/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

10 MIN EMOM

EVENS: 6 RING DIPS

ODDS: 25 DU

Warm-up

500m row

10 Pullups

10 Banded monster walks

Then…

Burgener WU

A: Metcon (8 Rounds for time)

8 X 250M ROW

REST 1:1

2 MIN REST BT SETS 4-5

B: 1 SNATCH DL + 5 SEC LOWER TO KNEE + 1 HANG SNATCH (EMOM FOR 10 MIN: BUILD TO HEAVY COMPLEX)

C: Metcon (Time)

30 PULL UPS FOR TIME

Mobility

Classic hamstring mob

Pigeon

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