11/13/17

CrossFit Boro – CrossFit

L2 Skill/Strength

6 X 3 CLEAN PULLS FROM LOW BLOCKS

**START @ 50% CLEAN MAX AND RAMP

Warm-up

15 banded good mornings

3 rounds

3 vertical jumps

5 power cleans

7 kipping swings

10 DUs

A: Metcon (No Measure)

4 ROUNDS

A1- 10 GLUTE HAM RAISES

A2- 10 BOX JUMPS @ 30/24#

REST 30 SEC

B: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

30 DU

15 POWER CLEANS @ 115/73#

30 DU

15 T2B

Mobility

lateral seam smash

anterior shin smash

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