11/2/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

50 DU

4 BAR MU

Warm-up

20 PVC Pipe Passthroughs

3 rounds

2 burpees

4 box jumps

6 wall balls

8 walking lunges

A: Metcon (No Measure)

8 MIN EMOM

8 BURPEE BOX JUMPS

B: Metcon (AMRAP – Rounds)

4 ROUNDS

EVERY 3:30 COMPLETE

10 D BALL TO SHOULDER

20 WALL BALLS

30 WALKING LUNGES

**SCORE IS ROUNDS COMPLETED**

C1: KNEELING BANDED LAT PULLDOWNS ( 4 X 20 KNEELING BANDED LAT PULLDOWNS)

^^THIS ISN’T A PULL DOWN AND APART

C2: Rolling Tricep Extensions (4 X 20 ROLLING TRICEP EXTENSIONS)

Mobility

tricep smash

lateral seam smash