4/12/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

10 WALLBALLS

5 PWR SNATCH @55%

3 BAR MU

Warm-up

banded bully

3 rounds

5 push ups

5 squats

A: Close Grip Bench (3 X 10 CGBP @ 21X1)

REST 60 SEC

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

14 ALT KB SNATCH @ 53/35

12 GOBLET SQUATS

10 BURPEES

C: Metcon (No Measure)

AFTERBURNER

150 WALKING LUNGES

Mobility

glute smash

quad smash

Conditioning

1 MILE SLED DRAG @ 45/25

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