3/20/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

15 DOUBLE KB FRONT SQUATS

7 RING DIPS OR MATADOR

Warm-up

KStar lunge

Pigeon

3 rounds:

9 DU

6 Thrusters

3 Kipping swings (ring or bar)

Then…

5 min to WU to FS

A: Front Squat (6 X 4 FRONT SQUATS @ 70%)

REST 1 MIN

B: Metcon (Weight)

EMOM FOR 15 MIN

MIN 1: 2 RING MU

MIN 2: 9 THRUSTERS @ 95/63

MIN 3: 30 DU

Mobility

Barbell quad smash

Triceps smash on bar

Conditioning

800M SLED DRAG @ 60/45

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