“7/1/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS FOR TIME

15 C2B

10 HSPU

“July 1, 2015” (No Measure)

10 hollow rocks (this translates to pullups…make these PERFECT)

250m row

10 BIG kipping swings (on bar or rings)

A: Pull-ups (work on pull up form for 7 mins )

B: Metcon (No Measure)

EMOM FOR 10 MIN:

3-5 STRICT PULL UPS

**NO KIPPING, EVEN SCALED

**OPTIONS: STRICT, NEGATIVE, RING ROWS

C: Metcon (2 Rounds for time)

2 X 500M ROW

REST 5 MIN

D: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

750M ROW

10 MU

10 HSPU

L2: MU AND STRICT HSPU

RX: MU AND KIPPING HSPU

SCALED: PULL UPS AND PUSH UPS

Mobility

Lateral seam smash

Bonesaw calf smash

OPTIONAL CONDITIONING

400M SLED DRAG @ 70/50

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