CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
A1- 8 SINGLE LEG HIP EXTENSIONS EACH LEG
A2- 15 BATWING ROWS W/ 3 SEC PAUSE @ TOP
Warm-up
super front rack
200m run
2 rounds
5 power cleans
5 front squats
5 push press
5 kipping swings
A: Metcon (Weight)
6 MIN EMOM
3 POWER CLEANS + 3 FRONT SQUATS + 3 PUSH JERKS
RX: 185/123
B: Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Mobility
barbell quad smash
side deltoid smash
foot smash (optional)
Conditioning
400M SLED DRAG AHAP