10/6/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

10/8 CAL BIKE

4 CLEAN PULLS @ 75% 1RM

Warm-up

banded hip opener

2 rounds

4 cleans

6 front squats

8 kipping swings (rig or rings)

10 sec handstand hold

A: Front Squat (4 X 6 FRONT SQUATS @ 80%)

REST 2:30

B: Clean (12 MIN EMOM 1 CLEAN)

RAMPING TO A MAX

C: Metcon (Time)

3 ROUNDS

10 HSPU

5 CLEANS @ 60% OF B

3 MU

REST 1 MIN

Mobility

barbell quad smash

side deltoid smash

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