3/16/16

CrossFit Boro – CrossFit

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Warm-up

KStar lunge

Pigeon

250m row

3 minutes to WU thrusters

A: Thruster (THRUSTER TECHNIQUE WORK)

EFFICIENCY TIPS FOR 8 MIN WHILE YOU BUILD TO 115/83

B: Metcon (2 Rounds for distance)

MAX METER ROW IN 2 MIN

THEN

EVERY 2 MIN FOR 10 MIN

6 THRUSTERS @ 115/83

6 BAR FACING BURPEES

THEN

MAX METER ROW IN 2 MIN

***GIRLS SHOULD TRY TO GET 500M ON ROW

***GUYS SHOULD TRY TO GET 650M ON ROW

***SCORE IS METERS FOR EACH ROW

Mobility

Barbell quad smash

Hamstring smash on Nova

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