4/7/16

CrossFit Boro – CrossFit

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Warm-up

1:00m on rower

2 rounds:

8 pushups

4 power snatches

8 kipping swings

4 box jumps

A: Metcon (Time)

21-15-9

CALS ON ROWER

PUSH UPS

C2B

THEN IMMEDIATELY INTO

15-12-9

PWR SNATCH

BOX JUMP OVERS

L2: 135/93 & 24/20”

RX: 115/73 & 24/20”

SCALED: 95/63 & 20”

B: Metcon (Time)

AFTERBURNER

75 RUSSIAN SWINGS 70/53

150 DU

**PARTITION HOWEVER YOU WANT

Mobility

Trap smash on LAX

Pec smash on rig with LAX (smash from under your collarbone to the front of your shoulder)

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