12/5/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

6 ROUNDS

20 BANDED LAT PULL DOWNS

40 FLUTTER KICKS

Warm-up

Banded bully

3 rounds:

8 Pushups

6 Kipping swings

4 Cleans

2 Burpees

A: Close Grip Bench (7 X 3 TEMPO CGBP @ 30X1)

REST 60 SEC

**RAMP TO HEAVY 3 WITH GOOD FORM

B: Metcon (Weight)

EMOM FOR 18 MIN

MIN 1: 3 SQUAT CLEANS @ 50%

MIN 2: 8 BURPEES

MIN 3: 7 T2B

C: Metcon (Time)

ON YOUR OWN IF TIME IS TIGHT:

3 ROUNDS FOR TIME

20 DU

10 CAL ROW

Mobility

Blue angel

Couch stretch