“11/18/14”

CrossFit Boro – CrossFit

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“Nov 18, 2014” (No Measure)

Super front rack

Oly wall sq w/ ext rot

3 junk yard dogs

A: 1 PWR CLEAN + 2 FRONT SQUATS + 1 PUSH JERK (14 mins to build to heavy complex )

B: Metcon (Time)

5 ROUNDS:

5 FULL CLEANS (155/103)

10 WALLBALLS

15 PULL UPS

Mobility

Barbell quad smash

Banded OH distraction

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