Announcements
Sign up for the 2017 CrossFit Open
https://games.crossfit.com/
CrossFit Boro – CrossFit
Warm-up
Banded bully
Banded overhead distraction
2 rounds
5 Front squats
5 Push press
5 Kipping swings
THEN
2 rounds
5 thrusters
5 C2B
A: CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS MEN
90# Thruster/C2B
MASTERS WOMEN
55# Thruster/Pull-Ups
Core
4 ROUNDS
25 hollow rocks
10 Dball To Shoulder
25 supermans
Mobility
Barbell quad smash
Rhomboid smash
Banded hip opener