7/15/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

8/LEG SINGLE LEG KB RDL

10 BATWING ROWS W/ 3 SEC PAUSE @ TOP

Warm-up

200m run

3 min AMRAP:

4 sec tuck hold (on rope)

4 burpees

4 pushups

12 DU

A: Metcon (No Measure)

15 MIN EMOM

MIN 1: 6 BURPEES

MIN 2: 1 ROPE CLIMB

MIN 3: 25 DU

B: Metcon (Time)

4 ROUNDS

400M RUN

1 ROPE CLIMB

10 PUSH UPS

Mobility

Blue angel

Foot smash

OPTIONAL CONDITIONING

SLED DRAG FOR 800M @ 80/60

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