9/2/15

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL WOD

3-2-1 ROPE CLIMBS

9-6-3 PWR SNATCH @ 115/73

9/2/15 (No Measure)

Crossover symmetry (not part of formal WU – do it before class)

Oly wall squat

3 rounds:

5 thrusters

5 box jumps (step down)

5 kipping swings

A1: DB pullovers (4 X 12 DB PULLOVERS)

A2: Scap Pull Ups (4 X 20 SCAP PULLUPS)

B: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 T2B

10 BOX JUMPS

10 THRUSTERS

L2/RX: 95/63

SCALED: SCALE AS NEEDED

Core

3 MIN FLR

Mobility

Achilles smash on bar (leaves weights on bar)

Rhomboid smash

Leave a comment