3/28/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 10 LANDMINE HALF KNEELING PRESS

**REST 30 SEC

A2- 4 X 6 GLUTE HAM RAISES

**REST 30 SEC

Warm-up

olympic wall squat w/ external rotation

banded overhead distraction

2 rounds

3 kipping swings

5 clean and jerks

10 DUs

THEN

Burgener Warm-Up

A: 1 HANG SNATCH + 2 OHS (BUILD TO HEAVY COMPLEX IN 9 MIN)

B: Metcon (AMRAP – Rounds and Reps)

11 MIN AMRAP

5 CLEAN AND JERKS

25 DU

5 T2B

L2: 155/103

SCALED: 115/73

Mobility

couch stretch

anterior shin smash

Conditioning

9 X 1:40 ROW

REST 20 SEC

TARGET IS 500M/420M

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