“4/14/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

ACCUMULATE

30 STRICT C2B

40 STRICT T2B

“April 14, 2015” (No Measure)

Partner shoulder/T-spine on rig https://www.youtube.com/watch?v=PRGc9hcXGaQ

3 rounds:

150m row

20 DU

5 C&J

A: 1 PWR CLEAN + 1 PUSH PRESS (11 min to build to heavy complex )

B: Metcon (Time)

2 ROUNDS:

100 DU/400 SINGLES

30 PWR SNATCH

20 S2OH

50 CAL ROW

REST 3 MIN

L2: 115/83

RX: 95/63

SCALED: 75/53

Mobility

Posterior shoulder smash

Anterior shin smash

KB shoulder mob (lay on your back and hold KB over the shoulder)

OPTIONAL CONDITIONING

800M RUN X 3

REST 3:30

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