“5/6/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO HEAVY COMPLEX

1 SQUAT CLEAN + 2 FRONT SQUATS + 1 SPLIT JERK

(No Measure)

Banded bully

Banded bottom squat

2 rounds:

200m run

10 AS

10 pushups

10 RDL

A: Bench Press (8 mins to find 2RM medium grip bench press)

B: Band Pull Aparts (150 reps)

C: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP:

10 FRONT SQUATS FROM THE FLOOR

15 HSPU

20 RDL

L2: 115/73 and HSPU

RX: 115/73 and 20 sec HS hold

Scaled: 95/63 and DB push press w/ moderate weight

OPTIONAL CONDITIONING

200M OVERHEAD CARRY

Mobility

Classic banded hamstring

Blue angel on rig

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