10/12/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

400M DB FARMERS CARRY

@ 55/35

**EVERY DROP = 400M RUN

Warm-up

10 Scap pull downs

2 rounds:

8 Kipping swings (BIG)

4 HSPU

8 Hang snatch

4 Burpees

A: Metcon (No Measure)

3 ROUNDS

10 PULLUPS/ RING ROWS

REST 15 SEC

5 C2B/ PULL UPS/BANDED STRICT PU/ RING ROWS

REST 20 SEC

3 BAR MU or 5 PULL UPS/ 5 DIPS or 7 RING ROWS/ 7 BENCH DIPS

Rest 1 min

B: Metcon (3 Rounds for reps)

0-8 MIN

10 CLEAN AND JERKS @ 135/93

10 T2B

10 BAR FACING BURPEES

8-16 MIN

8 PWR SNATCH @ 95/63

8 HSPU (6 NEGATIVES or 4 WALL WALKS or 30 SEC HS HOLD)

16-20 MIN

ROW FOR CALS

Mobility

Barbell shoulder int rot smash

Side deltoid smash

OPTIONAL CONDITIONING

3000M ROW @ 24 S/M

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