8/21/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 SETS MAX EFFORT

A1- FLEXED ARM BAR HANG TO NEGATIVE

A2- PUSH UPS

REST 3 MIN

Warm-up

8 MIN FRAN PREP

BIKE, PVC THRUSTERS, KIPPING SWINGS

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
12 MIN CAP

B: Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

10 FRONT RACK BARBELL WALKING LUNGES @ 95/63#

5 BAR FACING BURPEES

Mobility

barbell quad smash

glute smash

lateral seam smash

side deltoid smash

suprapatella smash

**do not have to do all of these; just wanted to give some options**

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