1/20/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

10 BENCH @ 135/83

3 BAR MU

Warm-up

KStar lunge

Pigeon

200m run

3 rounds:

15 AS

15 sec HS hold

3 Thrusters

A: Back Squat (6 X 4 BACK SQUATS @ 75%)

REST 90 SEC

B: Metcon (Time)

3 ROUNDS

800M RUN

20 THRUSTERS @ 75/55

REST 2 MIN

C: Handstand Push-ups (10 MIN HSPU SKILL WORK)

Mobility

Barbell quad smash

Foot smash

Conditioning

3 ROUNDS

30 DU

15 SNATCH @ 75/55

10 T2B

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