4/24/17

CrossFit Boro – CrossFit

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Endurance Class

100 cal bike buy in

5 rounds

5 double squat wall balls

10 burpees

15 kbs

100 cal row buy out

L2 Skill/Strength

3 ROUNDS

A1- WAITERS WALK / ARM

**LAP INSIDE GYM

A2- 15 BATWING ROWS W/ 3 SEC PAUSE AT THE TOP

REST 90 SEC

Warm-up

KStar lunge

Pigeon

20 Hip swivels

Super front rack

2 rounds:

3 Burpees

4 Pushups

5 AS

6 Sec HS hold

A: Front Squat (12 MIN TO MAX FRONT SQUAT)

B: Metcon (No Measure)

EMOM FOR 6 MIN

5 BURPEES + 1 BAR MU

C: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Mobility

Barbell quad smash

Classic hamstring

Low back smash (if needed)

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