“1/16/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

EMOM FOR 8 MIN:

5 PUSH PRESS @ 75%

“Jan 16, 2015” (No Measure)

KStar lunge

Pigeon

500m row

5 back squats w/ bar

10 front squats

10 shoulder presses 5 min to build to squat weight

A: Back Squat (build to 5RM in 15 mins )

B: Metcon (Time)

4 ROUNDS:

ROW 30 CALS

20 THRUSTERS (45/33)

3 MIN REST

**IF YOU DROP THE BAR ON THE GROUND WITH NO WEIGHT ON IT… IT’S A 30 BURPEE PENALTY TO BE DONE DURING REST

Mobility

Banded OH distraction

Barbell quad smash

OPTIONAL WOD

2 ROUNDS

15 POWER SNATCH (75/53)

30 T2B

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