1/25/18

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

20 UB REVERSE HYPER @ 100/65#

20 SEC GHD SITUP HOLD @ PARALLEL

Warm-up

banded overhead distraction

4 rounds

8 DB snatches

4 burpees

8 DU

4 wallballs

A: Metcon (Time)

10 MIN CAP

18 POINT ZERO

21-15-9

ALT DB SNATCH @ 50/35#

BURPEES OVER DB

(NEW STANDARDS)

**MUST CHANGE SNATCH AT EYES OR BELOW

**MUST JUMP UP AND DOWN ON BURPEE

B: Metcon (No Measure)

8 MIN EMOM

15 DU + 8 UB WALLBALLS TO TARGET

Mobility

psoas smash

posterior shoulder smash

Conditioning

SLED DRAG

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