2/16/18

CrossFit Boro – CrossFit

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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

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