“9/19/14”

CrossFit Boro – CrossFit

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“Sept, 19, 2014” (No Measure)

Olympic wall sq w/ band around knees
Burgener WU
10 pushups
10 squats w/ bar
3 minutes to WU on squat

A: Back Squat (16 mins to build to 5 rep max @ 30X1 tempo)

B: Metcon (No Measure)

EMOM FOR 20 mins:

EVENS: 3 FULL SNATCH @ 135/93
ODDS: 7 -10 BAR PUSH UPS

C: GHD Situps (2 sets AFAP rest 3 mins between )

Mobility

Banded OH distraction

Blue angel w/ supernova

Gut smash w/ supernova

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