12/29/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

4 TGU PER SIDE

4 BAR MU OR C2B

Warm-up

10 PVC passthroughs

10 Leg swings all directions

3 rounds:

3 Kipping swings

3 Power snatches

A: Metcon (Time)

**27 MIN CAP**

3 ROUNDS

1000M ROW

10 S2OH @ 95/63#

10 T2B

10 PWR SNATCH @ 95/63#

10 T2B

10 S2OH @ 95/63#

10 T2B

10 PWR SNATCH @ 95/63#

B: Metcon (No Measure)

3 ROUNDS

100FT HEAVY D BALL WALK

15 HEAVY RUSSIAN SWINGS

10 PULL UPS

Mobility

Lateral seam smash

Glute smash

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