CrossFit Boro – CrossFit
L2 Skill/Strength
5 ROUNDS
3 FRONT SQUATS @ 75%
6 RING DIPS
Warm-up
15 PVC pipe passthroughs
30 banded good mornings
5 dip and shrug
5 dip, shrug, high pull
5 muscle snatches
5 OHS
5 hang squat snatches
5 squat snatches from mid shin
A: Squat Snatch (EVERY 20 SEC FOR 20 ROUNDS 1 SQUAT SNATCH @ 55%)
B: Metcon (Time)
30 SEC OFF 30 SEC OFF
4 ROUNDS
10 DEADLIFTS 225/153 Rx, 135/93 scaled
5 BAR FACING BURPEES
GOAT WORK
GOAT WORK FOR REMAINING TIME
Mobility
low back smash
pick one more mobility movement to complete