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CrossFit Boro – CrossFit
L2 Skill/Strength
5 ROUNDS
10 BENCH @ 135/83
3 BAR MU
Warm-up
KStar lunge
Pigeon
200m run
3 rounds:
15 AS
15 sec HS hold
3 Thrusters
A: Back Squat (6 X 4 BACK SQUATS @ 75%)
REST 90 SEC
B: Metcon (Time)
3 ROUNDS
800M RUN
20 THRUSTERS @ 75/55
REST 2 MIN
C: Handstand Push-ups (10 MIN HSPU SKILL WORK)
Mobility
Barbell quad smash
Foot smash
Conditioning
3 ROUNDS
30 DU
15 SNATCH @ 75/55
10 T2B