“2/9/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

3 ROUNDS

5 F SQUAT @70%

10 DEFICIT HSPU

**PLATES OR PARALLETTES

“Feb 9, 2015” (No Measure)

Super front rack

400m run

2 rounds:

5 front squats

5 power cleans

5 burpees

A: Metcon (Weight)

EMOM FOR 12 MIN:

EVENS: 3 HANG SQ CLEANS

ODDS: 8 BAR FACING BURPEES

L2 & RX: 80%

SCALED: 70%

Metcon (Weight)

EMOM FOR 8 MIN:

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

ODDS: REST

EMOM FOR 10 MIN:

EVENS: 10 PUSH UPS

ODDS: 20 PRISONER LUNGES

Mobility

Lateral seam smash

Achilles smash on bar

OPTIONAL CONDITIONING

2 X 800 WITH 1:1 REST

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