10/20/17

CrossFit Boro – CrossFit

Warm-up

10 monster walks (all directions)

1:30 row

THEN STRAIGHT INTO ROW INTERVALS

A: Metcon (4 Rounds for time)

4 X 500M / 2 MIN EASY

**ROW FOUR 500 METER PIECES. ROW FOR TWO MINUTES AT LIGHT PRESSURE BETWEEN EACH 500

B: Front Squat (BUILD TO 1RM FRONT SQUAT ON 2 MIN TIMER)

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 88%

1 @ 92%

1 @ 95%

1 @ FIND NEW MAX

C: Squat Clean (EVERY 20 SEC FOR 6 MIN 1 SQUAT CLEAN @ 50- 55%)

**TECH WORK ONLY…NOT HEAVY!**

Mobility

barbell quad smash

couch stretch

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