7/15/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

FOR TIME

50 CAL ROW

40 T2B

Warm-up

banded overhead distraction

10 cal row

3 rounds

5 kipping swings

7 KB swings

9 DUs

A: Metcon (No Measure)

EMOM FOR 8 MIN

MIN 1: 3 MU

MIN 2: 40 DU

B: Metcon (Time)

FOR TIME

27-21-15-9

CALORIE ROW

KETTLEBELL SWINGS @ 53/35

OVERHEAD SQUATS @ 75/53

Mobility

couch stretch

lateral seam smash

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