12/30/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

EMOM FOR 12 MIN:

EVENS: 10 ALT PISTOLS

ODDS: 5 HSPU

12/30/15 (No Measure)

banded overhead distraction

3 min AMRAP

5 cals on bike

7 hang cleans

10 sec handstand hold

A: Metcon (Time)

4 ROUNDS

20/15 CAL BIKE

40 DU

B: Metcon (AMRAP – Reps)

12 MIN AMRAP

5-10-15-20-25-30

PWR CLEAN

3-6-9-12-15-18

HSPU

RX: 135/93

Scaled: pick your weight

Mobility

side deltoid smash

foot smash

Core

OPTIONAL CORE

C- ACCUMULATE 50 WEIGHTED SIT UPS

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