8/10/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

20 STRAIGHT BAR CURLS

30 STRICT OVERHEAD PRESS

REST 2 MIN

A: Metcon (3 Rounds for reps)

EVERY 90 SEC FOR 3 ROUNDS OF EACH: (18 MIN)

1: 8 SNATCH-GRIP RDL @ 4011

2: 8 EACH SINGLE-ARM DUMBBELL ROW @ 2111

3: SIDE PLANK X 30 SEC EACH SIDE

4: ME STRICT PULL UPS

**score is ME strict pull ups for each round

B: Metcon (Time)

FOR TIME

1000 METER ROW

40 POWER SNATCH @ 75/55

**WOMEN TRAINING BAR

30 BURPEES

Mobility

lateral seam smash

mobility of your choice

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