“5/21/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

5 ROUNDS

3 PULL UPS + 2 C2B + 1 BAR MU

REST 45 SEC

“May 21, 2015” (No Measure)

Oly wall sq w/ ext rot

10 PVC passthroughs

10 OHS against wall

Burgerner WU

A: 1 HANG SQUAT SNATCH + 1 OHS + 1 HANG SQUAT SNATCH (12 min build to heavy complex )

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

20/15 CAL ROW

10 HANG PWR SNATCH

5 MU/10 RING DIPS

L2: 135/95

RX: 115/73

SCALED: 75/53

C: GHD Situps (accumulate 25 reps )

SCALE WITH A 2 MIN FLR HOLD

Mobility

Blue angel on rig w/ LAX

Banded OH distraction

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