“12/18/14”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

CROSSOVER ACTIVATION

A – 3 X ME T2B (DON’T RIP)

B- 3 X ME HSPU

“Dec 18, 2014” (No Measure)

250m row

10 pullups

10 S2OH

10 cleans

20 DU

A: Metcon (3 Rounds for reps)

L2/RX: 3 SETS ME STRICT PULL UPS

SCALED: 4 X 12 DB PULLOVERS

B : Metcon (Time)

30 MIN CAP:

L2:

50 CAL ROW

40 C2B

30 P CLEANS @ 135/93

20 S2O @ 135/93

100 DU

20 S2O @ 135/93

30 P CLEANS @ 135/93

40 C2B

50 CAL ROW

RX:

50 CAL ROW

40 PULL UPS

30 P CLEANS @ 135/93

20 S2O @ 135/93

100 DU

20 S2O @ 135/93

30 P CLEANS @ 135/93

40 PULL UPS

50 CAL ROW

SCALED:

50 CAL ROW

40 RING ROWS

30 P CLEANS @ 95/63

20 S2O @ 95/63

100 DU

20 S2O @ 95/63

30 P CLEANS @ 95/63

40 RING ROWS

50 CAL ROW

Mobility

Walk 400m immediately after WOD

Lateral seam – 3 min per side (work from arm pit to low ribs!!!!)

Gut smash – stay on low abs

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