“9/30/14”

CrossFit Boro – CrossFit

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“Sept 30, 2014” (No Measure)

Posterior chain floss (pg. 963-967)
3 rounds:
20 Jumping jacks
10 BJs
10 Good mornings
10 S2O

A: Metcon (3 Rounds for reps)

3 ATTEMPTS @
MAX UB DU

REST 2 MIN BETWEEN SETS

B: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Mobility

Low back smash w/ LAX ball (feet on wall)

Illiacus smash w/ KB

Couch stretch

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