“9/8/14”

CrossFit Boro – CrossFit

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“Sept 8, 2014” (No Measure)

20 arm circles forward
20 arm circles backward
10 PVC snatch grip press
12 back rack lunges
12 bar bent over rows

A: Snatch Grip Strict Press (7×2 @ 80%+)

**IF YOU DON’T KNOW YOUR MAX THEN IT NEEDS TO BE REALLY HEAVY SETS ACROSS

B: Metcon (No Measure)

NOT FOR TIME:

5 ROUNDS
10 SINGLE ARM BENT OVER DB ROWS/ ARM
15 OH LUNGES W/ DB
30 SEC PALOFF PRESS (EXTENDED PHASE)

Mobility

Posterior shoulder smash – 3 minutes each side!!!!

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