“2/24/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

EMOM FOR 18 MIN

MIN 1: 2 MU

MIN 2: 6-8 ALT PISTOLS

MIN 3: 20 SEC L SIT ON PARALLETTES

“Feb 24, 2015” (No Measure)

Banded elbow distraction

Super front rack

2 rounds:

10 air squats

10 strict presses

10 WB

10 push jerks

A: 1 HANG PWR CLEAN + 2 PUSH JERKS (12 mins to build to heavy complex )

B: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP:

30 DU/100 SINGLES

20 WALLBALLS

10 S2OH

L2: 135/93; WB (30/20)

RX: 115/73; WB (20/14)

SCALED: 75/53; WB (14/10)

Mobility

Posterior shoulder smash

Suprapatellar smash

OPTIONAL SKILL

ACCUMULATE 50 DUMBBELL LEG RAISES http://conjugatefitness.wistia.com/medias/8c8j4byaot

4 X 15 GHD OBLIQUE SIT UPS

http://conjugatefitness.wistia.com/medias/5sp90evkt6

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