“4/13/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

L2 STRENGTH/SKILL:

3-2-1 ROPE CLIMB

4-6-8 FULL SNATCH @ 135/93

“April 13, 2015” (No Measure)

Crossover symmetry

PVC ext rot

Oly wall sq w/ext rot

200m run

2 rounds:

3 power cleans

3 FS

3 pullups

3 pushups

A: Front Squat (5×4 @ 14X6 TEMPO Rest 3 Min)

B: Pull-ups (3xME STRICT PULLUPS @ 3032 TEMPO)

**SCALED WORK ON NEGATIVES OR BANDED NEGATIVES X 5-8

C: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP:

RUN 200M

10 PUSH UPS

5 PWR CLEANS

5 PUSH PRESS

10 SQUAT JUMPS

L2: 115/ 93

RX: 95/83

Scaled: 75/53

Mobility

Side deltoid smash on wall

Banded OH distraction

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