CrossFit Boro – CrossFit
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