5/12/14

CrossFit Boro – CrossFit

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Optional L2 Strength

Build to heavy complex 2 hang squat cleans + 1 split jerk

5/12/14 (No Measure)

Banded OH distraction

10 PVC passthroughs

2 Rounds:

150m row

8 Kipping Swings

8 Push press with bar

8 KBS

A: Metcon (Time)

3 Rounds (8 min cap)

20/15 cal row

10 T2B/ K2E/ V-ups

B: Heavy Push Press

7 min to build to a heavy 3 rep push press

C: Metcon (Time)

100 Russian KBS

L2/ RX: 70/53

Scaled: 53/35

Mobility

Side Deltoid Smash

Forearm Smash

OPTIONAL CONDITIONING

800m sled drag 70/50