“3/10/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

18 MIN

MIN 1: 20 DU

MIN 2: 7 BURPEES

MIN 3: 3 MU

“Mar 10, 2015” (No Measure)

10 hollow rocks

10 PVC passthroughs

10 PVC wall OHS

10 pushups

10 KBS

Burgener WU

A: Snatch (1.1.1.1 X 4 REST 25 SEC/2 MIN)

B: Snatch Pull (3 X 3 @ 105% OF HEAVIEST CLUSTER)

C: Metcon (AMRAP – Rounds and Reps)

L2/RX:

12 MIN AMRAP:

6 GHD SITUPS

10 RUSSIAN SWINGS 70/53

6 RING DIPS

SCALED:

12 MIN AMRAP:

10 ABMATS

10 RUSSIAN SWINGS 53/35

10 PUSH UPS

Mobility

Barbell int rot smash – (Do both ways!!!) – regular & place the edge of collar on pec…where pectoral meets the shoulder. This will be tight after PU and dips

Hamstring smash and floss on supernova

OPTIONAL CONDITIONING

25 CAL AD

REST 3 MIN

X4

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