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CrossFit Boro – CrossFit

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L2 Skill/Strength

BUILD TO HEAVY COMPLEX

1 SN GRIP DL + 1 HANG PWR SNATCH + 1 OHS

ROW 1000M FOR TIME

Warm-up

banded hip opener

super front rack

20 DUs

2 rounds

5 thrusters

5 box jumps

A: DU CIRCLE OF DEATH (DU CIRCLE OF DEATH FOR 8 MIN)

B: Metcon (AMRAP – Reps)

14 MIN AMRAP

40 THRUSTERS

20 BOX JUMPS 24/20

30 THRUSTERS

20 BOX JUMPS 24/20

20 THRUSTERS

20 BOX JUMPS 24/20

AMRAP THRUSTERS IN REMAINING TIME

L2:95/63, 115/73, 135/93, 155/103

RX:75/53, 95/63, 115/73, 135/93

SCALED: 45/33, 65/43, 75/53, 95/63

Mobility

barbell quad smash

anterior shin smash

Conditioning

EMOM FOR 12 MIN:

EVENS: 5 RING DIPS

ODDS: 5 STRICT HSPU

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