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CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
12 OH DB LUNGES
6 RING DIPS
Warm-up
Banded bully
Super front rack
3 rounds:
100m row
5 Thrusters
5 Kipping swings (Ring or Bar)
A: Metcon (Weight)
7 MIN EMOM
3 TNG SNATCH @ 60% +
1 MU (LEVEL 2 ONLY)
B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
C: Metcon (Time)
100 ABMATS FOR TIME
Mobility
Suprapatellar pouch smash
Lateral seam smash
Conditioning
EMOM FOR 12 MIN:
MIN 1: 15/12 CAL BIKE
MIN 2: 10 HSPU