“12/9/14”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

A- CROSSOVER ACTIVATION

B- EMOM FOR 18 MIN

EVENS: 5 PUSH PRESS 135/93

ODDS: 8 BAR FACING BURPEES

“Dec 9, 2014” (No Measure)

OLY WALL SQ W/ EXT ROT

BANDED ANKLE MOB

10 PVC OHS ON WALL

BURGENER WU

A: 1 HANG POWER SNATCH + 2 OHS (12 mins to build to heavy complex )

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Level 2: 135#/ 95#

RX: 95#/ 65#

scaled: PVC OHS on wall

Mobility

POSTERIOR SHOULDER SMASH

ANTERIOR SHIN SMASH

FOOT SMASH

OPTIONAL SKILL

A- TABATA PLANKS FOR 16 ROUNDS

**FRONT, SIDE, BACK, SIDE

B- CROSSOVER PLYO

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