3/21/16

CrossFit Boro – CrossFit

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Warm-up

overhead thoracic extension on foam roller

3 rounds

5 power cleans

5 thrusters

5 burpees

5 kips on bar or rings

A: 3 REP OF COMPLEX PWR CLEAN + HANG PWR CLEAN + THRUSTER (11 MIN TO BUILD TO HEAVY COMPLEX)

B: Metcon (Time)

5 ROUNDS

12 BAR FACING BURPEES

6 OHS

2 MU

REST 30 SEC

RX: 135/93

SCALED: 95/63 AND 6 PULL UPS

Mobility

barbell quad smash

lateral seam smash

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