8/15/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

7 X 3 FRONT SQUAT @ 75%+

REST 90 SEC

A: Metcon (Weight)

3 ROUNDS

12 HANG CLEAN AND JERKS @ 115/73#

12 RING DIPS OR MATADOR DIPS

REST 2 MIN BT ROUNDS

B: Metcon (Time)

FOR TIME

30-20-10 CAL ROW

6-4-2

SQUAT CLEAN @ 185/123#

205/133#

225/143#

**IF THESE WEIGHTS AREN’T POSSIBLE THEN USE 85-90% OF YOUR MAX LEAVING ROOM TO RAMP UP

Mobility

pec smash on rig w/lax ball

barbell internal rotation smash

Conditioning

4 X 40 CAL BIKE

3 MIN REST

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