“6/3/15”

CrossFit Boro – CrossFit

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“June 3, 2015” (No Measure)

BANDED HAMSTRING FLOSS

500M ROW

2 ROUNDS:

10 RDLS

10 KIPPING SWINGS

10 AS

A: Banded Deadlifts (in 12 mins build to moderately heavy 5 rep DL )

guys: green band

ladies: blue band

B: Metcon (Time)

FOR TIME:

20 FRONT SQUATS

10 PULL UPS

18 DL

18 FRONT SQUATS

10 PULL UPS

16 DL

16 FRONT SQUATS

10 PULL UPS

14 DL

14 FRONT SQUATS

10 PULL UPS

12 DL

L2: 135/ 93 & C2B

RX: 115/ 73

SCALED: 95/63

Mobility

Lateral seam smash

Classic hamstring mob

Achilles smash

OPTIONAL CONDITIONING

100 CALS ON ASSAULT BIKE FOR TIME

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