4/11/18

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

3 ROUNDS

20 REVERSE HYPER @ 120/80

20 PRISONER LUNGES

A: Back Squat (10 X 3 BACK SQUATS @ 80%)

REST 75 SEC

B: Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP

10 CLEANS @ 135/93#

10 HSPU

C: Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP

5 S2OH @ 135/93#

5 T2B

D: Metcon (Time)

2 ROUNDS FOR TIME

50 DU

15 BURPEES

Mobility

barbell quad smash

posterior shoulder smash

Conditioning

9 X 1:40 ROW W/ :20 REST

**IN C2 MONITOR

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