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