“1/2/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

CROSSOVER ACTIVATION

A – BUILD TO 1RM WIDE GRIP BENCH PRESS

B- BUILD TO 8RM PUSH PRESS

C1- 3 X 20 DB TATE PRESS

C2- 3 X 20 ROLLING DB EXTENSIONS

D- 3 X 20 REAR DELT WORK

“Jan 2, 2015” (No Measure)

10 PVC passthroughs

10 Hollow rocks

10 S2OH

10 DU

10 WB

A: Metcon (Weight)

EMOM FOR 8 MIN:

@ 70%

3 STRICT PRESS

2 PUSH PRESS

1 JERK

B: Metcon (Time)

7 ROUNDS:

200M RUN

15 WALLBALLS

30 DU

L2: 30/20

RX: 20/14

SCALED: 50 SINGLES AND 14/10

Mobility

Foot smash

Neck tack and floss

OPTIONAL CONDITIONING

2 ROUNDS

ME HS WALK

20 BURPEES

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