“2/3/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

EMOM FOR 21 MIN

MIN 1: 5 RUSSIAN DIPS

MIN 2: 20 DU

MIN 3: 6 T2B

2/3/15 (No Measure)

Super Front Rack

3 min of “Cindy”

5 Pull Ups or Ring Rows

10 Push Ups

15 Air Squats

1 min of Warm up Clean and Jerk with Light weight

A: Metcon (Weight)

EMOM FOR 5 MIN:

4 UB SQ CLEANS + 1 JERK

3 UB SQ CLEANS + 2 UB JERK

2 UB SQ CLEANS + 3 UB JERK

1 UB SQ CLEANS + 4 UB JERK

L2: 185/123

RX: 155/103

SCALED: 115/73

B: Metcon (AMRAP – Reps)

4 ROUNDS:

30 SEC MAX CALS ON ROWER

30 SEC MAX GOBLET SQUATS

30 SEC MAX PUSH UPS

REST 2 MIN

L2: 70/53

RX: 53/35

SCALED: 35/26

Mobility

Barbell Quad Smash

Tricep smash on Bar

OPTIONAL SKILL

BURN OUT ABS WITH A PARTNER

PLANKS, LEG THROWS, MED BALL SIT UPS, ETC