“6/9/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

EVERY 90 SEC UNTIL FAILURE

1 LEGLESS ROPE CLIMB

“June 9, 2015” (No Measure)

Super front rack

2 rounds:

6 lunges

8 hollow rocks

10 AS

12 DU

then…

200m run

A: Front Rack Lunge ( ACCUMULATE 60 FRONT RACK WALKING LUNGES @ HEAVY)

B: Metcon (No Measure)

16 ROUNDS TABATA PLANKS ROTATING FRONT BACK SIDE SIDE

C: Metcon (Time)

3 ROUNDS

75 DU or 150 SINGLES

50 AIR SQUATS

25 CAL ROW/AD

**** 22 min Time Cap****

Mobility

Suprapatellar pouch smash

Glute smash

Foot smash

OPTIONAL CONDITIONING

3 X 800m RUN WITH 1:1 REST

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