“1/5/15”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL STRENGTH

BUILD TO HEAVY COMPLEX

1 HANG SQ CLEAN + 2 HANG POWER CLEANS + 1 PUSH JERK

BREAK HOW YOU WANT:

50 ALT DB SNATCH 70/55

50 ALT PISTOLS

1/5/15 (No Measure)

Super front rack

Classic Forearm stretch

3 min AMRAP:

8 squats

8 burpees

8 kipping swings

A: Front Squat (build to 3RM in 12 mins )

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

10 STONE TO SHOULDER

8 BURPEES

10 PULL UPS

L2: 50/30 AND C2B

RX: 30/20 AND PULL UPS

SCALED: 20/14 AND RING ROWS

OPTIONAL CONDITIONING

9 MINS OF 30/30 ON AD

30 SEC @ 90%

30 SEC @ 50%

Mobility

Banded OH distraction

Anterior shin smash

Leave a comment