“3/30/15”

CrossFit Boro – CrossFit

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“Mar 30, 2015” (No Measure)

KStar lunge

Pigeon

Super front rack

3 min AMRAP:

5 kipping swings

5 hang cleans

5 hollow rocks

A: Front Squat (5×3 @ 13X3 tempo )

rest 2 mins between

B: Toes-To-Bar (work on skill for 6 mins )

C: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

12 T2B

8 PWR CLEANS

12 FLOOR WIPER/BAR ROLLOUT

L2: 155/103, WIPERS

RX: 135/93, WIPERS

SCALED: HANGING KNEE RAISES, 93/63, BAR ROLLOUT
FLOOR WIPER

https://www.youtube.com/watch?v=XU4IHNrd-CI

BAR ROLLOUTS

https://www.youtube.com/watch?v=-BNXkzvtNKE

Mobility

Lateral seam smash

Anterior shin smash

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