“9/29/14”

CrossFit Boro – CrossFit

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“Sept 29, 2014” (No Measure)

1st rib with LAX ball
Banded ankle mob
20 squats
20 push press
10 pullups
Burgener WU

A: Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP:

5 SNATCH (95/63)
7 PULL UPS
REST 5 MINS THEN…..

B: Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP:

10 THRUSTERS (95/63)
10 BURPEES
REST 5 MINS THEN….

C: 3K Row (Time)

3000m

Mobility

Barbell shoulder smash (pg. 748-751)

Barbell quad smash