1/9/18

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

6 FRONT SQUATS @ 65-70%

6 HSPU

Warm-up

hanging partner t-spine stretch

2 rounds

5 burpees

10 DUs

THEN

Burgener Warm-Up

A: Metcon (Weight)

EMOM FOR 10 MIN

1 HANG SNATCH FROM MID THIGH + 1 HIGH HANG SNATCH

**RAMP UP BUT KEEP IT PRETTY

B: Metcon (Weight)

6 ROUNDS

30 SEC ON / 90 SEC OFF

7 TNG POWER CLEANS @ 135/93# + 4 BAR FACING BURPEES

C: Metcon (3 Rounds for reps)

3 ROUNDS

90 SEC ON / 30 SEC OFF

90 SEC MAX DU

Mobility

anterior shin smash

lateral seam smash

Conditioning

5 X 20 CAL SKIERG

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