2/7/18

CrossFit Boro – CrossFit

L2 Skill/Strength

6 ROUNDS

4 FRONT SQUATS @ 75%

6 RING DIPS

Warm-up

super front rack

10 monster walks (side to side, front, back)

2 rounds

5 hang cleans

5 jerks

5 lunges

A: Hang Squat Clean (1 HANG SQUAT CLEAN EVERY 20 SEC 30 ROUNDS @ 60-65%)

B: Metcon (6 Rounds for reps)

6 ROUNDS

30 SEC MAX REPS CLEAN AND JERK @ 155/103#

REST 2 MIN

C: Metcon (Weight)

3 ROUNDS NOT FOR TIME

100 FT FARMERS CARRY @HVY

50 WALKING LUNGES

Mobility

side deltoid smash

glute smash w/ lax ball

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