9/5/17

CrossFit Boro – CrossFit

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Warm-up

banded hamstring floss

1:30 on bike

3 rounds

5 power cleans

5 push jerks

5 front squats

A: Snatch Grip Deadlift (5 X 5 @ 90%)

3 second pause in power position

B: Metcon (AMRAP – Reps)

Teams of 3:

AMRAP 25:

150/100 Calorie Bike

100 Power Cleans (135/95)

150/100 Calorie Bike

80 Push Jerks (135/95)

150/100 Calorie Bike

60 Front Squats (135/95)

150/100 Calorie Bike

40 Clusters (135/95)

Mobility

couch stretch

barbell internal rotation smash

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