4/8/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

150 GHD BANDED TWISTS

THEN 3 ROUNDS OF DT

12-9-6

DEADLIFTS

HANG CLEANS

PUSH JERKS @ 155/103

Warm-up

Oly wall squat

400m run

10 leg swings front to back

10 leg swings side to side

2 rounds:

6 DL

6 Thrusters

A: Metcon (Time)

FOR TIME

1000M ROW

40 AXLE DEADLIFTS @ 195 (2 BLUES) / 115 (2 GREENS)

30 T2B

20 THRUSTERS @ 105 (1 BLUE) / 65 (1 GREEN)

Mobility

Axle bar quad smash

Hamstring smash on Nova (find where you are tight!!)

L2 Skill/Strength

6 X 400M RUN

REST 2 MIN BT SETS

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