“4/24/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

50 CAL ROW

40 T2B

30 WALLBALLS TO TARGET

“April 24, 2015” (No Measure)

250m row

2 rounds:

8 WB

8 DU

A1: Snatch Grip Deadlift (4×3 @ 5050 TEMPO)

A2: Partner Glute Ham Raises (4×10)

https://www.youtube.com/watch?v=_FKqvwVPqUQ

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Metcon (AMRAP – Rounds and Reps)

Crossfit Games Open 13.3 Scaled

12-minute AMRAP of:

150 Wall-Ball Shots, 14# / 10#

180 Single Jump Ropes

30 Pull-ups or Ring Rows

Mobility

Super friend quad smash

Super friend bilateral shoulder mob

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