11/8/16

Announcements

REMEMBER TO COME TO THE MARK GALO COMMUNITY WOD ON SATURDAY AT 10 AM!!!

CrossFit Boro – CrossFit

View Public Whiteboard

A: Drop Snatch (EMOMx5 5 Drop Snatches)

Use empty barbell or PVC

B: High-Hang Snatch (High Hang Snatch 8×3)

Rest 1-min between sets

Use a weight that allows for sound mechanics

C: Metcon (Time)

For Time

100 Slam Balls, 30/20

Every minute, stop and do 5 Paralette Shoot-Throughs

Mobility

side deltoid smash

couch stretch

Leave a comment