4/18/17

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

5 ROUNDS

A1- 10/EACH HALF KNEELING KB PRESS

A2- 8 GLUTE HAM RAISES

Warm-up

:90 bike

20 Plate halos 25/15

1 round:

20 Lunges

20 S2OH

5 High hang power snatches

5 Hang power snatches

5 Power snatches

A: Power Snatch (11 MIN TO BUILD TO A HEAVY POWER SNATCH)

B: Metcon (Time)

5 ROUNDS

20 WALKING LUNGES

15/12 CAL BIKE

10 S2OH @ 115/73

Mobility

Posterior shoulder smash

Glute smash

Conditioning

10 X 16/20 CAL ROW

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