“1/7/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

3 ROUNDS

20 GHD SIT UPS

20 DU

20 SEC L SIT ON PARALETTES

REST 1 MIN

“Jan 7, 2015” (No Measure)

10 kipping swings

10 hang power snatch

10 no push up burpee

10 WB

A: Toes-To-Bar (work on linking reps for 8 mins )

B: Metcon (3 Rounds for reps)

0-6 MIN:

4 SNATCH

8 T2B

6-12 MIN:

4 CLEAN AND JERK

8 BAR FACING BURPEES

12-18 MIN:

4 DL

8 WALLBALLS

L2: 135/93, 155/103, 185/125 AND 30/20

RX: 115/73, 135/93, 165/113 AND 20/14

SCALED: 75/45, 95/63, 135/93 AND 14/10

Mobility

Banded bilateral flexion (shoulder) – laying on ground

Bonesaw calf smash

OPTIONAL CONDITIONING

3 ROUNDS

25 BURPEES AFAP

90 SEC REST

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