3/2/16

CrossFit Boro – CrossFit

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Warm-up

super front rack

1:30 on bike

2 rounds

5 cleans

5 S2OH

5 kipping swings

A: Clean and Jerk (12 MIN TO BUILD TO 1RM CLEAN AND JERK)

B: Metcon (AMRAP – Rounds)

EVERY 4 MIN FOR 4 ROUNDS

16/12 CAL BIKE

8 PULL UPS

6 CLEAN AND JERKS

L2: 155/103

RX: 135/93

SCALED: 115/73

**if you do not complete a round in 4 minutes, stop where you are and start over**

**score is how many completed rounds you finished**

Mobility

barbell internal rotation smash

lateral seam smash

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