“6/15/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

A- MAX UB RUSSIAN SWINGS @ 70/53

B- 10 MIN EMOM

EVENS: 2 MU

ODDS: 10 JUMPING LUNGES

“June 15, 2015” (No Measure)

Banded hamstring floss

Pigeon

2 rounds:

3 Good mornings

6 AS

3 Kipping swings

A: HALTING DEADLIFT (10 mins to build to heavy 3 rep)

**PAUSE @ KNEE FOR 2 SEC

B: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP:

12 GOBLET SQUATS

8 PULL UPS

4 DEADLIFTS @ 70% OF A

C: Metcon (No Measure)

ACCUMULATE 2 MIN IN DOUBLE KB FRONT RACK HOLD

Mobility

QL smash

Suprapatellar pouch smash

Lateral seam smash