“9/3/14”

CrossFit Boro – CrossFit

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“Sept 3, 2014” (No Measure)

Banded sink mob on bar (BASL)
Banded hamstring floss
3min AMRAP:
3 Kipping HSPU
5 bench or box dips
3 pullups

A: Metcon (Time)

7 MIN CAP:

FOR TIME -25 STRICT HSPU
*SCALE TO 35 DB THRUSTERS (35/25)

B: Metcon (Time)

5 ROUNDS:

7 RING DIPS
10 DL (225/153)
7 CTB

Mobility

Triceps smash

Low back smash

Achilles smash on bar (leave weights on)

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