“2/20/15”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL STRENGTH

A1) 4 X 8 DB TATE PRESS

A2) 4 X 8 DB JM PRESS

A3) 4 X 20 PULL DOWN AND APARTS

“Feb 20, 2015” (No Measure)

KStar lunge

Pigeon

2 rounds:

8 Goblet squats

8 KBS

8 Hang power snatches

A: Back Squat (4.3.2.4.3.2 increase weight throughout )

REST 90 SEC BT SETS

B: Metcon (Time)

4 rounds for time:

400M RUN

15 KB SWINGS

9 PWR SNATCH

REST 90 SEC

L2: 115/83 & 70/53

RX: 95/63 & 70/53

SCALED: 75/43 & 53/35

Mobility

Barbell quad smash

Couch stretch

OPTIONAL WOD

3 ROUNDS

10 AXLE THRUSTERS (BAR)

3 MU + 3 DIPS

Leave a comment