“6/10/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO HEAVY OHS

“June 10, 2015” (No Measure)

Pigeon on box

4 min AMRAP:

4 RDL

4 BJ

4 Kipping swings

4 KBS

A: Deadlift (10 mins to build to 5 rep max )

B: Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP

10 BOX JUMPS

15 PULL UPS

20 RUSSIAN SWINGS

**STEP DOWN ON BOX JUMPS

L2/RX: 24/20” AND 70/53

SCALED: 20”, RING ROWS AND 53/35

Mobility

Superfriend hamstring smash

Lateral seam smash

OPTIONAL STRENGTH

4 X 12 RDL

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