“6/1/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

ACCUMULATE 20 STRICT PULL UPS

ACCUMULATE 30 STRICT RING DIPS

“June 1, 2015” (No Measure)

Banded OH distraction

15 arm circles forward

15 arm circles backward

15 PVC passthroughs

15 RDLs

15 pushups

250m row

A: Shoulder Press (in 10 mins, build to 3 rep max )

B: Metcon (Weight)

ACCUMULATE 30 KB BOTTOMS UP HANG CLEAN AND PRESS

C: Metcon (Time)

3 ROUNDS

15 DEADLIFTS

30 CAL ROW/20 CAL AD

15 PUSH UPS

L2: 255/173

RX: 225/153

SCALED: 155/103

Mobility

Blue angel

Hamstring smash w/ nova

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