1/17/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

12 MIN EMOM

MIN 1: 20 SEC L SIT HOLD

MIN 2: 5 RUSSIAN DIPS

MIN 3: 5 STRICT PULL UPS

Warm-up

20 Jumping jacks

10 Burpees

3 High hang snatches

3 Hang snatches

3 Power snatches

3 Power snatches + OHS

3 Snatches

B: Snatch (SNATCH TECHNIQUE WORK @ 50%)

1 SNATCH EVERY 20 SEC FOR 10 MIN

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

500M ROW

15 BOX JUMPS

10 BURPEES

C: Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

20 ABMATS

20 SUPERMAN

Mobility

Trap smash

Classic hamstring mob

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