4/11/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

A1- 10/EACH HALF KNEELING KB PRESS

A2- 8 GLUTE HAM RAISES

Warm-up

super front rack

3 rounds

9 RDLs

6 hang power cleans

3 push jerks

A: PWR CLEAN + PUSH JERK (11 MIN TO BUILD TO HEAVY COMPLEX)

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
**18 MIN CAP

Mobility

barbell internal rotation smash

side deltoid smash

Conditioning

10 X 250M ROW

1:1 REST EXCEPT 4 MIN BT ROUNDS 5 AND 6

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