CrossFit Boro – CrossFit
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