CrossFit Boro – CrossFit
L2 Skill/Strength
3 ROUNDS
2 BAR MU
10 ALT PISTOLS
2 BAR MU
20 AIR SQUATS
Warm-up
banded bully
2 rounds
5 box jumps
5 KB swings
5 kipping swings
5 push press
5 air squats
5 supermans
5 burpees
A: Close Grip Bench (7 X 3 1 ½ CGBP @ 65-70%)
REST 1 MIN
B: Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Mobility
pec smash w/ lax ball on rig
side deltoid smash