10/11/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

100/70# SUITCASE CARRY

8 STRICT PULL UPS

Warm-up

Banded hamstring floss

Banded bully

3 rounds:

4 RDL

4 Kipping swings

4 Hang clean and jerks

A: Metcon (Weight)

EMOM FOR 12 MIN

A1- 8 DEADLIFTS @ 225/153

A2- 5 C2B

B: Metcon (10 Rounds for time)

10 MIN EMOM

150M ROW

C: Metcon (Weight)

EMOM FOR 8 MIN

6 HANG CLEANS +

4 PUSH JERKS @ 155/103

Mobility

Classic hamstring mob

Low back smash

OPTIONAL CONDITIONING

1 MILE SLED DRAG

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