“1/12/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

3 ROUNDS:

5 FRONT SQUAT @ 75%+ 5 STRICT HSPU

1/12/15 (No Measure)

2 Rounds

5 no push up burpees

10 air squats

row 200m

Banded Super Front Rack

Banded Bottom Squat

A: HANG FULL CLEAN FROM POCKETS + HANG FULL CLEAN FROM MID THIGH (10 mins to build to heavy complex )

B: Metcon (Weight)

EMOM FOR 8 MIN:

EVENS: 30 SEC MAX REPS PWR CLEAN @ 50-60%

ODDS: REST

C: Metcon (No Measure)

EMOM FOR 10 MIN:

EVENS: 10 PULL UPS

ODDS: 10 GOBLET SQUATS

L2 & RX: C2B – 70/53

SCALED: RING ROWS -53/35

Mobility

Postier Shoulder Smash

Couch Stretch

OPTIONAL CONDITIONING

2 X 800 WITH 1:1 REST