11/1/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

7 T2B

10 GHD SITUPS

Warm-up

hanging partner thoracic extension

200m run

2 rounds

5 russian swings

5 kipping swings

5 snatches

A: Metcon (Weight)

10 MIN EMOM

MIN 1- 20 RUSSIAN SWINGS @ HEAVY

MIN 2- 10 PULL UPS

B: Metcon (8 Rounds for time)

16 MIN EMOM

MIN 1: 200M RUN

MIN 2: REST

C: Metcon (Weight)

5 MIN EMOM

4 TNG SNATCH @ 40%

Mobility

psoas smash

foot smash

OPTIONAL CONDITIONING

1 MILE SLED DRAG

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