“1/8/15”

CrossFit Boro – CrossFit

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OPTIONAL CONDITIONING

8 X 100M SPRINT OUT BACK

**RUN THRU THE FINISH

REST 90 SEC

Freezing Cold (No Measure)

Easy 500m

20 PVC Pass Throughs

Thoracic Overhead Ext on Foam Roller

10 OHS with PVC against wall

10 Burpees

10 Air Squats

A: 2 HANG POWER SNATCH + 2 OHS (10 mins to build to heavy complex )

B: Metcon (AMRAP – Rounds)

EVERY 4 MINS FOR 24 MINS:

200M ROW

10 BURPEE BOX JUMP OVERS

30 AIR SQUATS

10 SHOULDER TO OH

L2: 135/93 30/24 box

RX: 115/73 24/20

SCALED: 75/55 20 box

***Score is how many rounds you completed, so if you did all 6, then your score is 6

*** If you don’t finish the round in 4 min, you sit the next round out and pick up on the following round

Mobility

Couch Stretch

OPTIONAL CONDITIONING

3 X 800M RUN

3 MIN REST

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