10/11/17

CrossFit Boro – CrossFit

L2 Skill/Strength

OLY FORM WORK

Warm-up

ROW WARM UP

250M @ 20 S/M

250M @ 23 S/M

250M @ 26 S/M

250M @ 29 S/M

REST 2 MIN

A: 1000m Row (Time)

Max Effort 1000m Row

B: Metcon (Time)

FOR TIME (12 MIN CAP)

400M RUN

4 ROUNDS

3 POWER CLEANS @ 135/93

6 PUSH UPS

9 AIR SQUATS

200M RUN

2 ROUNDS

3 POWER CLEANS @ 135/93

6 PUSH UPS

9 AIR SQUATS

B: Front Squat (6 X 2 FRONT SQUATS @ 101%)

REST 1 MIN

Mobility

barbell quad smash

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