“3/24/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

GYMNASTICS EMOM FOR 21 MIN:

MIN 1: 5 BURPEE BOX JUMPS @ 30/24”

MIN 2: 6 ALT PISTOLS

MIN 3: 10M HS WALK

3/24/15 (No Measure)

200m run

50m waiter carry per arm

10 American KBS

10 PVC wall OHS

200m run

Burgener WU

A: Power Snatch (1.1.1.1 x4 REST 20 SEC/2 MIN )

B: Snatch Pull (3×3 @ 110% of heaviest snatch )

C: Metcon (Time)

DON’T PUT DOWN THE KB!!

For time:

3 TGU PER SIDE

20 RUSSIAN SWINGS

10 GOBLET SQUATS

2 TGU PER SIDE

15 RUSSIAN SWINGS

10 GOBLET SQUATS

1 TGU PER SIDE

10 RUSSIAN SWINGS

10 GOBLET SQUATS

**200M RUN PENALTY FOR DROPPING KB PAYABLE IMMEDIATELY

L2 AND RX: 53/35

SCALED: 35/26

Mobility

Shoulder capsule mob (hold KB over shoulder)

Banded OH distraction

Couch stretch