3/28/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

10 BACK RACK REVERSE LUNGES @ 30% BS MAX

10 RDL @ SAME WEIGHT

A: Metcon (Weight)

3 ROUNDS

A1- 30 RUSSIAN TWISTS WITH DB @ 35/20

A2- 20 DB HANG CLEAN AND JERK (ALT EVERY 5)

A3- 10 VERTICAL SQUAT JUMPS

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

20 AMERICAN SWINGS @ 53/35

20 CAL ROW OR SKI

20 WALLBALLS TO TARGET

Mobility

side deltoid smash

quad smash w/ KB

Conditioning

3 MILE BIKE @ MOD PACE

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