CrossFit Boro – CrossFit
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