12/15/17

CrossFit Boro – CrossFit

L2 Skill/Strength

ACCUMULATE 8-12 GOOD REPS OF

DEADLIFT – 2 SEC PAUSE @ KNEE +

HANG POWER CLEAN + JERK

Warm-up

super front rack

1:30 on bike

2 rounds

5 squat cleans

10 DUs

A: Metcon (No Measure)

12 ROUNDS

Min 1: 16/12 Cal bike

Min 2: 1 min slow spin

B: Metcon (Weight)

8 MIN EMOM

3 SQUAT CLEANS @ 60%

20 DU

Mobility

couch stretch

calf smash

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