6/26/17

CrossFit Boro – CrossFit

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Endurance Class

30 mins MAX Cal on bike

(work slightly above recovery pace)

Every 30 cals, hvy Farmers carry (100 ft)

L2 Skill/Strength

3 ROUNDS

8 WEIGHTED PULLUPS

12 EACH LEG SINGLE LEG KB RDL

Warm-up

20 PVC pipe passthroughs

3 rounds

5 push ups

5 strict press

10 DUs

A: Strict Press (6 X 4 STRICT PRESS @ 70%+)

B: Metcon (Time)

WITHIN 7 MIN WINDOW

ACCUMULATE 30 MATADOR OR RING DIPS

C: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

9 PUSH UPS

12 DB CLEANS @ 55/35

36 DU

Mobility

blue angel

couch stretch