6/21/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

12-15 DB JM PRESS

**LIKE A DB SKULLCRUSHER

30 SEC 90 DEGREE PLATE WALK

REST 1 MIN

A: Metcon (No Measure)

4 ROUNDS

6 STRICT PULL UPS

12 HOLLOW ROCKS

30 SEC SUPERMAN HOLD

B: Metcon (Time)

REGIONALS EVENT 4

FOR TIME:

2 ROUNDS OF:

10 SNATCHES, 175 / 125

12 BURPEES

THEN, 2 ROUNDS OF:

10 SNATCHES, 115 / 75

12 BURPEES

Mobility

lateral seam smash

barbell internal rotation

Conditioning

4 ROUNDS

20 BANDED FACE PULLS

20 SEC ACTIVE BAR HANG

**SCAP PULL THEN HOLD FOR 20

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