CrossFit Boro – CrossFit
L2 Skill/Strength
3 ROUNDS
100 FT BEAR CRAWL
100 FT PLATE PINCH CARRY 25/15
100FT BEAR CRAWL
100FT DBALL WALK
Warm-up
olympic wall squat w/ external rotation
2 rounds
3 burpees
3 box jumps
THEN
5 high hang snatches
5 hang power snatches
5 hang power snatches + OHS
5 squat snatches
A: Squat Snatch (EVERY 20 SEC FOR 10 MIN 1 SQUAT SNATCH @ 60%+)
B: Metcon (Time)
5 ROUNDS
20 ALTERNATING DB SNATCHES
10 BURPEE BOX JUMP OVERS @ 24/20
Core
IF YOU DID GHD THE LAST 2 WEEKS THEN ACCUMULATE 60 GHD,IF ONLY LAST WEEK THEN 40 GHD, IF NONE THEN ONLY 30 GHD
Mobility
DB quad smash
anterior shin smash