6-26-15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

Metcon (No Measure)

LEVEL 2: SKILL/STRENGTH

4 ROUNDS

5 STRICT HSPU

5 RUSSIAN DIPS

Warm-up

(No Measure)

200M RUN

7 KIPPING SWINGS

7 S2OH

7 SQUAT JUMPS

ALL LEVELS

A: Metcon (No Measure)

SKILL/STRENGTH

12 MIN EMOM:

EVENS: 3 BROAD JUMPS + 1 VERTICAL JUMP

ODDS: 8 T2B

B: Metcon (4 Rounds for calories)

4 ROUNDS

20 SEC ASSAULT SPRINT FOR CALS

REST 2 MIN

C: Metcon (Time)

WOD

5 ROUNDS

200M RUN

10 PULLUPS

10 S2OH

L2 AND RX: 135/93

SCALED: 95/63

Mobility

POSTERIOR SHOULDER SMASH

FOOT SMASH

OPTIONAL CONDITIONING

Metcon (3 Rounds for time)

3 X 750M ROW

3:1 REST

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