3/7/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 5 X 5 CGBP @ 75% BODYWEIGHT

A2- 5 X 10 T2B

A: Metcon (AMRAP – Rounds)

KNOCKOUT EMOM

CAP 10 ROUNDS

10 DB S2OH @ 35/20 PER HAND

30 DU

SCALE

10 S2OH @ 75/53

60 SINGLE UNDERS

YOU HAVE TO PICK ONE. GO UNTIL YOU GET CAPPED

**SCORE IS HOW MANY ROUNDS YOU COMPLETE**

B: Metcon (Time)

100 BOX JUMPS FOR TIME

**STEP DOWN ONLY

**EACH BREAK LONGER THAN 3 SEC IS 5 BURPEES

Mobility

anterior shin smash

calf smash

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