8/17/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

6 GLUTE HAM RAISES

14 REVERSE HYPER @ 30% BS MAX

REST 2 MIN

A: Metcon (Weight)

4 ROUNDS

6 SNATCH GRIP RDL @ 75% SNATCH MAX @ 30X1

18 HIP EXTENSIONS

B: Metcon (Time)

22 MIN CAP

PICK YOUR POISON

3 ROUNDS

800M RUN

800/650M SKI

1000/800M ROW

2000/1600M BIKE

+

50 FT HS WALK

**SCALE 60 SEC HS HOLD NOSE TO WALL

+

30 ALT DB SNATCH @ 55/45#

Mobility

hamstring smash

couch stretch

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