“2/6/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

EMOM FOR 8 MIN:

5 PUSH PRESS @ 75%

“Feb 6, 2015” (No Measure)

Hip Capsule Ext Rot – option 2 (BASL Area 6)

10 PVC passthroughs

500m row – easy

10 strict press

150m row

5 push press

A: Metcon (Weight)

EMOM FOR 10 MIN:

2 BACK SQUATS @ 65%

B: Metcon (Time)

4 ROUNDS

200M ROW

10 PUSH PRESS

REST 90 SEC

L2& RX: 115/73

SCALED:75/53

Mobility

Barbell adductor smash

Side deltoid smash on wall

OPTIONAL WOD

2 ROUNDS

15 THRUSTERS @ 95/63

15 PULL UPS