CrossFit Boro – CrossFit
L2 Skill/Strength
OLY FORM WORK
Warm-up
ROW WARM UP
250M @ 20 S/M
250M @ 23 S/M
250M @ 26 S/M
250M @ 29 S/M
REST 2 MIN
A: 1000m Row (Time)
Max Effort 1000m Row
B: Metcon (Time)
FOR TIME (12 MIN CAP)
400M RUN
4 ROUNDS
3 POWER CLEANS @ 135/93
6 PUSH UPS
9 AIR SQUATS
200M RUN
2 ROUNDS
3 POWER CLEANS @ 135/93
6 PUSH UPS
9 AIR SQUATS
B: Front Squat (6 X 2 FRONT SQUATS @ 101%)
REST 1 MIN
Mobility
barbell quad smash