10/5/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

18 ALTERNATING DB CURLS W/ BACK ON THE WALL

18 DB OVERHEAD TRICEP EXTENSIONS

REST 90 SEC

A: Strict Press

BUILD TO 1RM STRICT PRESS

3 @ 80%; REST 60

2 @ 85%; REST 75

1 @ 90%; REST 90

1 @ 93%; REST 90

1 @ 97%; REST 90

1 @ NEW MAX

B: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

C: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
10 MIN CAP

Mobility

anterior shin smash

barbell internal rotation smash