8/18/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

4 ROUNDS

100 FT PLATE PINCH CARRY

20 CAL BIKE

Warm-up

Hanging partner T-spine

Banded ankle mob

10 PVC OHS on wall

2 rounds:

4 AS

4 RDL

4 Pushups

Burgener WU

A: 1 SNATCH + 1 OHS W/3 SEC PAUSE IN BOTTOM (12 MIN EMOM )

**RAMPING OK

B: Metcon (Time)

2 ROUNDS

30 WALLBALLS

30 PUSH UPS

30 SLAM BALLS

30 DEADLIFTS

RX: 20/14 & 30/20 &155/103

C: Metcon (Weight)

D BALL CARRY

6 X 50FT @ AHAP

Mobility

Lateral seam smash

Barbell int rot smash

Leave a comment