4/22/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

10 GHD SIT UPS

10 THRUSTERS @ 95/63

Warm-up

10 PVC passthroughs

250m row

2 rounds:

4 BJ

6 Sumo DL HP

8 WB

12 Push press

A: Sumo Deadlift ( 8 X 2 SUMO DEADLIFTS @ 75%+)

REST 45 SEC

B: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Mobility

2 GOATS – You pick!!! (2 minutes per side/per mob)

OPTIONAL CONDITIONING

8 X 200M RUN

1:1 REST

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