CrossFit Boro – CrossFit
L2 Skill/Strength
8 ROUNDS
1 SPLIT JERK + 3 STRICT PRESS FROM SPLIT
**FORM OVER WEIGHT
Warm-up
10 monster walks (side to side, front, and back)
200m run
10 air squats
10 clean and jerks
10 snatches
A: Front Squat (10 X 3 FRONT SQUATS @ 92%)
REST 75 SEC
B: Metcon (3 Rounds for reps)
CAP IF NEEDED @ 815 AM
0:00 – 10:00
1 MILE RUN
MAX CLEAN & JERKS @ 135/93 IN TIME REMAINING
10:00 – 13:00
REST
13:00 – 20:00
800 METER RUN
MAX POWER SNATCH @ 115/73 IN TIME REMAINING
20:00 – 23:00
REST
23:00 – 27:00
400 METER RUN
MAX THRUSTERS @ 95/63 IN TIME REMAINING
Mobility
barbell internal rotation smash
barbell quad smash
Conditioning
EMOM FOR 12 MIN
MIN 1: 8 PARTNER GLUTE HAM RAISES
MIN 2: 4 STRICT PULL UPS