9/18/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

8 BENT OVER ROWS

30 BANDED PULL DOWN AND APARTS

A: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

B: Metcon (No Measure)

ACCUMULATE 3 MIN IN:

RX: FLEXED ARM BAR HANG

SCALED: BAR HANG

Mobility

couch stretch

barbell internal rotation

Conditioning

20 CAL SKI

1 MIN REST

30 CAL SKI

2 MIN REST

40 CAL SKI

2 MIN REST

30 CAL SKI

1 MIN REST

20 CAL SKI

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