4/14/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

30 PULL UPS

60 RUSSIAN TWISTS @ 53/35

30 GHD SITUPS

Warm-up

20 Banded good mornings

10 Leg swings all directions

2 rounds:

3 Cleans

4 Burpees

5 Kipping swings → T2B

A: Deadlift (7 X 3 DEADLIFTS @ 315/203#)

B: Metcon (Time)

TEAMS OF 3:

100 CALORIE ROW

75 BURPEES OVER BAR

50 SQUAT CLEANS @ 135/93

100 TOES TO BAR

50 SQUAT CLEANS @ 135/93

75 BURPEES OVER BAR

100 CALORIE ROW

Mobility

Blue angel

Banded hip opener

Conditioning

4 X 800M RUN

1:1 REST

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