1/6/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

EMOM FOR 8 MIN:

5 PUSH PRESS @ 75%

Warm-up

k star

pigeon

10 cal row

2 rounds

6 back squats

6 push press

A: Back Squat (BUILD TO 5RM BACK SQUAT IN 10 MIN)

B: Metcon (Time)

4 ROUNDS

ROW 30 CALS

20 THRUSTERS (45/33)

3 MIN REST

**IF YOU DROP THE BAR ON THE GROUND WITH NO WEIGHT ON IT… IT’S A 30 BURPEE PENALTY TO BE DONE DURING REST

Mobility

barbell quad smash

barbell internal rotation

Conditioning

2 ROUNDS

15 POWER SNATCH (75/53)

30 T2B