CrossFit Boro – CrossFit
L2 Skill/Strength
3 ROUNDS
3 BAR MU
50 DU
Warm-up
20 PVC pipe passthroughs
10 leg swings (all directions)
10 cal row
2 rounds
5 kipping swings
5 box jumps
5 russian swings
5 push press
A: Metcon (AMRAP – Rounds)
20 ROUND CAP
EVERY 45 SEC UNTIL FAILURE
1 MU
B: Metcon (Time)
4 ROUNDS – 22 MIN CAP
30/24 CAL ROW
30 BOX JUMPS
30 RUSSIAN SWINGS
30 PUSH PRESS @ 95/63
Mobility
lateral seam smash
side deltoid smash