7/21/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

30 SEC BAR HANG

15/12 CAL ROW

Warm-up

1:00m Bike

10 Banded monster walks side/side

10 Banded monster walks forward/backward

2 rounds:

7 Kipping swings

7 Hollow rocks

Burgener WU

A: Hang Power Snatch (5 X 3 HANG PWR SNATCH)

**RAMPING FROM 50%

REST 60 SEC

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

20/15 CAL BIKE

12 PULL UPS

8 DEADLIFTS

RX: 225/153

Core

80 HOLLOW ROCKS

Mobility

Rhomboid smash

Trap smash (lay on LAX and move arm from OH to opposite hip)

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