“2/16/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

EMOM FOR 16 MIN:

EVENS: 3 FRONT SQUAT @ 75%

ODDS: 4 RING DIPS

2/16/15 (No Measure)

Super front rack

Banded bully

3 rounds:

7 FS

7 Pushups

7 Pwr cleans

A: Hang Squat Clean

CLUSTERS:

1.1.1.1.1

X 3

REST 20 SEC/2 MIN

**INCREASE LOAD EACH SET

B: Metcon (Time)

For Time:

21 PWR CLEANS

21 PUSH UPS

15 PWR CLEANS

15 PUSH UPS

9 PWR CLEANS

9 PUSH UPS

6 PWR CLEANS

6 PUSH UPS

3 PWR CLEANS

3 PUSH UPS

L2 & RX: 135/93

SCALED 95/63

Mobility

Lateral seam smash

Achilles smash on bar (keep weights on)

OPTIONAL CONDITIONING

EVERY 4 MIN FOR 6 SETS:

RUN 400M AFAP

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