4/12/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

12-15 DB JM PRESS

**LIKE A DB SKULLCRUSHER

10 RING ROWS

REST 1 MIN

A: Metcon (No Measure)

4 ROUNDS

15 GHD SITUPS

5 STRICT PULL UPS

**10 RING ROWS – FLAT WITH CONTROLLED NEGATIVE

REST 1 MIN

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
**13 MIN CAP

GOAT WORK

GOAT WORK WITH REMAINING TIME

Mobility

couch stretch

side deltoid smash

Conditioning

4 ROUNDS

12 BATWING ROWS W/ 3 SEC NEGATIVE

20 BANDED FACE PULLS

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