3/15/18

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

4 ROUNDS

30 SEC EACH PALOFF PRESS

10 TEMPO GOOD MORNINGS @ 115/73# @ 30X1 TEMPO

A: Metcon (No Measure)

EMOM FOR 16 MIN

MIN 1: 10 LEFT SIDE CHOPPING BALL TOSS @ 30/20# SLAM BALL

MIN 2: 30 WALKING LUNGES W/ SLAM BALL

MIN 3: 10 RIGHT SIDE CHOPPING BALL TOSS @ 30/20# SLAM BALL

MIN 4: 15 SLAM BALLS @ 30/20#

B: Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Mobility

anterior shin smash

side deltoid smash

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