8/15/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

A1- 12 BACK RACK REVERSE LUNGES @ 30% 1RM BS

A2- 15 GLUTE BRIDGES

Warm-up

Kstar lunge

Pigeon

Duck walk to wall

2 rounds:

100m row

3 Burpees

3 Cleans

3 T2B

4 min to WU on FS

A: Front Squat

4 @ 70%

3 @ 75%

2 @ 80%

2 @ 90%

1 @ 95%

1 @ 100%+

**REST 75 SEC BT SETS

B: Metcon (Time)

4 ROUNDS

15 CAL ROW

10 BAR OVER BURPEES

5 CLEANS @ 50% FS MAX

C: Toes-To-Bar (3 ATTEMPTS @ ME T2B)

REST 90 SEC

***SCORE IS HIGHEST SET NUMBER

Mobility

Barbell quad smash

Couch stretch

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