9/17/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

45 SEC OF 90 DEGREE PLATE WALK

40 BANDED PULL DOWN AND APARTS

A: 2 STRICT PRESS + 1 PUSH PRESS (9 X 2 STRICT PRESS + 1 PUSH PRESS @ 85% OF STRICT )

REST 60 SEC

B: Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP

8 PARALLETTE PUSH UPS

8 CLEANS @ 115/73

8 SLAM BALLS @ 50/30

Mobility

side deltoid smash

blue angel

Conditioning

30 DU FOR TIME

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