1/15/18

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

5 RUSSIAN DIPS

5 WALL WALKS

**QUALITY NOT FAST

20 SEC L SIT ON PARALETTES

Warm-up

super front rack

200m run

3 rounds

5 hang squat cleans

5 push or split jerks

5 kipping swings

A: Clean and Jerk (6 X 1.1.1 CLEAN AND JERK CLUSTERS)

REST 20 SEC / 2 MIN

**RAMP TO HEAVY FOR TODAY, IF YOU CAN’T DO WEIGHT FOR ALL 3 WITH THE RIGHT REST THEN DON’T COUNT IT

B: Metcon (Time)

5 ROUNDS FOR TIME

200M

9 HANG SQUAT CLEANS (115/73)

9 T2B

Mobility

lateral seam smash

barbell internal rotation smash

Core

5 ROUNDS

10 GHD SITUPS

30 SUPERMAN

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