CrossFit Boro – CrossFit
L2 Skill/Strength
5 ROUNDS
A1- 10/EACH HALF KNEELING KB PRESS
A2- 8 GLUTE HAM RAISES
Warm-up
super front rack
3 rounds
9 RDLs
6 hang power cleans
3 push jerks
A: PWR CLEAN + PUSH JERK (11 MIN TO BUILD TO HEAVY COMPLEX)
B: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
**18 MIN CAP
Mobility
barbell internal rotation smash
side deltoid smash
Conditioning
10 X 250M ROW
1:1 REST EXCEPT 4 MIN BT ROUNDS 5 AND 6