“5/18/15”

CrossFit Boro – CrossFit

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Warm-up

banded lunge (facing the rig)

2 Rounds:

150m row

5 no push up burpees

5 front squats

5 s2oh

A: Front Squat (5×3 @ 15X9 tempo, rest 2 mins )

B: Split Jerk (10 mins to build to heavy split jerk )

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

8 burpees

10 alt DB snatches

12 cal row

L2/RX: 70/55

scaled: 55/35

Mobility

classic banded hamstring stretch

posterior shoulder smash

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