“11/11/14”

CrossFit Boro – CrossFit

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“Nov 11, 2014” (No Measure)

10 PVC trunk twists

10 PVC OHS

10 no-pushup burpee

Burgener WU

A: HANG POWER SNATCH + OHS (16 mins to build to 1RM)

B: CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Mobility

Barbell int rot smash

Posterior shoulder smash

Triceps smash on bar

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