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CrossFit Boro – CrossFit

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L2 Skill/Strength

8 X 100M SPRINT OUT BACK

**RUN THRU THE FINISH

REST 90 SEC

Warm-up

banded overhead distraction

200m row

2 rounds

3 burpees

4 box jumps

5 air squats

6 S2OH

Burgener Warm-Up

A: 2 HANG POWER SNATCH + 2 OHS (10 MIN TO BUILD TO HEAVY COMPLEX)

B: Metcon (AMRAP – Rounds)

EVERY 4 MINS FOR 24 MINS:

200M ROW

10 BURPEE BOX JUMP OVERS

30 AIR SQUATS

10 SHOULDER TO OH

L2 AND RX: 115/73

SCALED: 75/55

**SCORE IS HOW MANY ROUNDS COMPLETED**

Mobility

couch stretch

side deltoid smash

Conditioning

3 X 800M RUN

3 MIN REST

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