2/13/17

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CrossFit Boro – CrossFit

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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

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