9-30-13

BOX – CrossFit

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“Boro WU” (No Measure)

run 400
15 PVC pass throughs,
15 perfect wall squats with PVC
15 wall balls to target
12 plate angels

1 1/4 Front Squats (6X2 @ 80%; 90 SEC REST BETWEEN SET)

9-30-13 (2 Rounds for reps)

1000M ROW OR 800M RUN
20 S2OH @ 95/65
30 T2B
30 HANG PWR SNATCHES @ 95/65
REST 7 MIN
1000M ROW OR 800M RUN
40 S2OH
30 T2B
20 HANG PWR SNATCHES

SCORE EACH ROUND; INDICATE ROW OR RUN

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