“10/6/14”

CrossFit Boro – CrossFit

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Dynamic (No Measure)

Movement Down Sprint Back

Butt Kicks

High Knees

Flamingo

Frankenstein

Lunges

Side Shuffle

15 Air Squats

20 Arm Circles Forward and Backwards

Mobilty

T-Spine Overhead Ext. on Foam Roller

A: Metcon (No Measure)

7 min DU Circle of Death

B: Snatch (15 mins to build to heavy snatch )

C: CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Mobility

Hamstring Smash with Nova

Glute Smash with Lax

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