“12/23/14”

CrossFit Boro – CrossFit

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OPTIONAL WOD

CROSSOVER ACTIVATION

A – 2 ROUNDS

20 HANG SNATCH 95/63

500M ROW

“Dec 23, 2014” (No Measure)

Banded heel cord – anterior bias (BASL Area 12)

Oly wall squat w/ ext rot

Burgener WU

A: 1 PWR SNATCH + 1 HANG SQUAT SNATCH + 1 OHS (build to a heavy complex in 12 mins )

B: Metcon (Time)

L2:

5 ROUNDS

250M ROW

10 C2B

10 OHS @ 135/93

RX:

5 ROUNDS

250M ROW

10 PULL UPS

10 OHS @ 95/63

SCALED:

5 ROUNDS

250M ROW

10 RING ROWS

10 HANG PWR SNATCH @ 95/63

**SCALE WEIGHT

Mobility

Barbell internal rot smash

Rhomboid smash

Neck tack and floss on rig

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