9/30/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

20 WALLBALLS

20 SLAM BALLS

30/20#

9/30/15 (No Measure)

250m row

4 broad jumps + 1 vert X 3

10 shoulder press

10 push presses

10 push jerks

A: Push Jerk (5 ROUNDS FOR 15 MIN EVERY 3 MIN 4 PUSH JERKS)

**BUILD TO MAX FOR DAY

B: Metcon (Weight)

EMOM FOR 16 MIN

EVENS: 5/10 CAL ASSAULT BIKE

ODDS: 5 HANG POWER SNATCH

L2: 155/103

RX: 135/93

SCALED: 95/63

C: Half Kneeling KB Press (30 HALF KNEELING KB PRESS EACH ARM)

Mobility

Banded LAX first rib (stand on band and place LAX at base of the neck…band hold LAX in place)

Banded shoulder extension

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