4/6/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- 10 GLUTE HAM RAISES

A2- 20 HIP EXTENSIONS

Warm-up

:90 row

25 DU

20 KBS

15 Pushups

10 Hang power snatches

5 Kipping swings

3 C2B

A: Metcon (Time)

21-15-9

CALS ON ROWER

PUSH UPS

C2B

THEN IMMEDIATELY INTO

B- 15-12-9

PWR SNATCH

BOX JUMP OVERS

L2: 135/93 & 24/20”

RX: 115/73 & 24/20”

SCALED: 95/63 & 20”

B: Metcon (No Measure)

AFTERBURNER:

75 RUSSIAN SWINGS

150 DU

**PARTITION HOWEVER YOU WANT

Mobility

Bonesaw calf smash

Blue angel

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