CrossFit Boro – CrossFit
Warm-up
banded overhead distraction
1:30 on bike
3 rounds
5 cleans
5 burpees
5 push jerks
5 hang snatches
A: Metcon (Time)
Teams of 3
100/85 cal bike
100 power cleans (125/85)
100/85 cal bike
80 burpees over the bar
100/85 cal bike
60 push jerks (125/85)
100/85 cal bike
40 hang snatches (125/85)
100/85 cal bike
Mobility
couch stretch
barbell internal rotation smash