5/16/18

CrossFit Boro – CrossFit

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A: Metcon (Weight)

5 ROUNDS

14 ALT FRONT RACK STEP UPS @ 95/63# & 20″

14 BARBELL GOOD MORNINGS

B: Metcon (Time)

3 ROUNDS

30 HOLLOW ROCKS

15 BOX JUMP OVERS @ 24/20″

5 BEAR CRAWLS

C: 500m Row (Time)

Max Effort 500m Row

Mobility

couch stretch

hamstring smash

glute smash

Conditioning

4 X 25/20 CALS REST AS NEEDED TO GO HARD BT SETS