10/16/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

ACCUMULATE 200 FT HS WALK

10/16/15 (No Measure)

banded overhead distraction

3 rounds

5 cals on assault bike

5 cleans

5 S2OH

A: Push Press (5 ROUNDS FOR 15 MIN EVERY 3 MIN 3 PUSH PRESS)

**BUILD TO A MAX FOR DAY

B: Metcon (Weight)

EMOM FOR 16 MIN

EVENS: 5/10 CAL BIKE

ODDS: 3 CLEAN AND JERK

L2: 185/123

RX: 155/103

SCALED: 135/93 OR LOWER

C: OH Carry (400M OH CARRY)

**ANY OBJECT, FOCUS ON ACTIVE SHOULDERS

Mobility

barbell internal rotation smash

barbell quad smash

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