1/27/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

5 BENCH PRESS @ 65%

5 STRICT PULL UPS

Warm-up

Banded pigeon

3 rounds:

4 Power snatches

4 WB

4 Kipping swings

A: Back Squat (5 X 5 BACK SQUATS @ 75%)

B: Metcon (AMRAP – Rounds and Reps)

30 MIN AMRAP

TEAMS OF 3:

12 CALORIE ROW

12 POWER SNATCH @ 95/63

12 WALLBALLS

12 T2B

*FULL ROUNDS, THEN CHANGE PARTNERS

Mobility

Barbell quad smash

Lateral seam smash

Conditioning

JACKIE

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