“6/4/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

3 X 8 FRONT SQUATS @ 65%

REST 3 MIN

“June 4, 2015” (No Measure)

Banded ankle (facing away from rig)

Partner Thoracic ext – hanging on rig :15 X 2 per partner

Burgener WU

A: High-Hang Snatch (12 min to build to heavy full high hang snatch )

B: Metcon (Time)

FOR TIME

10 HANG SNATCH

20 WALLBALLS

10 HANG SNATCH

20 WALLBALLS

10 HANG SNATCH

20 WALLBALLS

L2: 155/103

RX: 135/93

SCALED: 95/63

C: Metcon (Weight)

400M BARBELL OH CARRY

WITH VTX WEIGHTS

Mobility

Posterior shoulder smash

Side deltoid smash

Barbell quad smash

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