12/28/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

10 X 40M SLED SPRINTS @ 70/50+

REST 1 MIN BT SETS

Warm-up

KStar lunge

Pigeon

Super front rack

3 rounds:

10 AS

5 Jerks

A: Back Squat (BACK SQUAT ON 2 MIN TIMER)

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 88%

1 @ 90%

1 @ 95%

1 @ FIND NEW MAX

B: Jerk (10 MIN EMOM TO BUILD TO HEAVY JERK FROM RACK)

**DO NOT SLAM BAR ON RACK!!

C: Metcon (No Measure)

EMOM FOR 10 MIN

12 WALLBALLS

Mobility

Banded OH distraction

Barbell adductor smash

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