“4/8/15”

CrossFit Boro – CrossFit

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“April 8, 2015” (No Measure)

Banded bully

200m run

15 pushups

15 WB

10 pushups

10 WB

5 pushups

5 WB

A: Incline Bench Press (10 mins to build to 3RM)

B1: DB bench press (4×10)

B2: Push Up (4x max effort reps )

C: Metcon (Time)

3 ROUNDS (20 MIN CAP):

400M RUN

20 UB WALLBALLS

**IF YOU DROP THE BALL THEN YOU HAVE 5 BURPEES IMMEDIATELY

L2:30/20

RX:20/14

Scaled:14/10

D: Metcon (No Measure)

ON YOUR OWN TIME

150 BANDED PULL DOWN AND APARTS

Mobility

Blue angel

Triceps smash

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