11/22/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

A1- 20 PERFECT RING ROWS

A2- 45 SEC D BALL HOLD

Warm-up

banded overhead distraction

2 rounds

4 cleans

6 box jumps

8 kipping swings (bar or rings)

10 DUs

THEN

Burgener Warm-Up

A: Snatch (8 MIN TO BUILD TO HEAVY SNATCH)

B: Metcon (Weight)

24 MIN EMOM

MIN 1: 20 DU

MIN 2: 8 BOX JUMPS

MIN 3: 4 HANG CLEANS @ 65%

MIN 4: 2 MU OR

4 C2B OR

6 PULL UPS

Mobility

calf smash

lateral seam smash

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