CrossFit Boro – CrossFit
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