“7/14/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO 1RM SNATCH IN 10 ATTEMPTS

“July, 14 2015” (No Measure)

200m run

2 rounds:

7 kipping swings

7 AS

7 DB shoulder presses

A: Metcon (No Measure)

EMOM FOR 12 MIN:

EVENS: 5 STRICT PULL UPS

ODDS: 10 T2B

B: Metcon (4 Rounds for time)

4 ROUNDS:

25/15 CAL ASSAULT BIKE

REST 2 MIN

C: Metcon (Time)

2 ROUNDS:

400M RUN

20 C2B

10 DB THRUSTERS

L2/RX: 35/25

SCALED: RING ROWS AND

PICK A WEIGHT THAT FEELS TOUGH

Mobility

Bilateral internal rotation mob

Bonesaw calf smash

OPTIONAL CONDITIONING

200 DU FOR TIME

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