10/27/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

1 MIN ROW FOR CALS

7 DEADLIFTS @ 225/153

1 MIN REST

Warm-up

Banded bully

Banded bottom squat

3 rounds:

4 Pushups

4 Hang snatches

4 Pullups

A: Back Squat (5 X 5 BACK SQUAT WITH 2 SEC PAUSE AT BOTTOM @ 65%)

REST 90 SEC

B: Metcon (Time)

6 ROUNDS

10 PUSH UPS

8 HANG SNATCH @ 95/63

6 C2B

REST 40 SEC

Core

50 GHD SITUPS/100 SUPERMAN

Mobility

Barbell int rot smash

Barbell quad smash

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