“7/8/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO 1RM PER ARM TGU

“July 8, 2015” (No Measure)

10 banded lunges per leg

400m run

10 good mornings

5 pullups

5 dips (ring or matador)

3 sets of WU DL – ramping weights (do these quickly)

A: Snatch Grip Deadlift (5×4 )

L2: 275/183

RX: 225/153

SCALED: 165/113

B: Metcon (AMRAP – Rounds)

5 ROUNDS STARTING EVERY

2 MIN

8 SUMO DL

6 FRONT SQUATS

4 MU

L2/RX: 185/123

SCALED: 135/93

**Score is total completed rounds. For example, if you complete every round, your score is 5.

Mobility

Side hip smash

High glute smash (put LAX right under waistline)

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