CrossFit Boro – CrossFit
L2 Skill/Strength
3 ROUNDS
10 T2B
45 SEC RIGHT PLANK
10 RDL @ 135/93
45 SEC LEFT PLANK
Warm-up
Banded bully
12 cal row
3 rounds:
8 Pushups
6 Hang snatches
Then…
4 min to build to BP
A: Close Grip Bench (4 X 5 TEMPO CGBP @ 30X1)
REST 60 SEC
**RAMP TO HEAVY 5 WITH GOOD FORM
B: Metcon (Weight)
EMOM FOR 18 MIN
MIN 1: 3 HANG PWR SNATCH @ 60%
MIN 2: 10/8 CAL ROW
MIN 3: 8 PARTNER GLUTE HAM RAISES
Mobility
Pec smash or rig
Classic hamstring mob