2/15/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

6 X 5 PUSH PRESS @ 75% OF PP OR 115% OF STRICT PRESS

Warm-up

banded overhead distraction

20 DUs

3 rounds

5 front squats

5 push press

5 ring rows

A: Metcon (AMRAP – Rounds)

EVERY 90 SEC FOR 6 ROUNDS

24 DU

12 THRUSTERS @ 75/55#

**WOMEN USE TRANING BAR

**Score is number of rounds completed**

B: Metcon (No Measure)

3 ROUNDS NOT FOR TIME

10 RING ROWS W/ NEGATIVE FROM TOP

10 BURPEES TO RIG TOUCH

10 ALTERNATING DB INCLINE PRESS @ MODERATE WEIGHT

Mobility

rhomboid smash

anterior shin smash

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