“9/17/14”

CrossFit Boro – CrossFit

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“Sept 17, 2014” (No Measure)

200m run
5 Pushups
10 Hollow rocks
20 DU
10 lunges
5 pullups

A: Toes-To-Bar (work on skill for 7 mins )

B: Metcon (Time)

6 MIN CAP:

3 ROUNDS:
10 PUSH UPS
10 T2B
10 DU

C: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

1 MU
**3 CTB
**5 PULL UPS
3 CLEAN AND JERKS @ 155/105
5 FRONT RACK LUNGES
7 BURPEES

Mobility

Barbell internal rot smash and floss

Glute smash w/ LAX

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