“10/20/14”

CrossFit Boro – CrossFit

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“Oct 20, 2014” (No Measure)

Banded bully

3 rounds:

5 pushups

5 T2B

5 Lunges

A: Close Grip Bench (5×5 @85%)

B1: DB pullovers (4×12 @ moderately heavy weight )

B2: Waiter’s Carry (4×1 waiters walk around gym w/ same DB as B1)

C: Metcon (Time)

3 ROUNDS:

ROW 500M

10 T2B

20 PRISONER LUNGES

Mobility

Blue Angel

Triceps smash

Lateral seam smash