“7/6/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

ACCUMULATE

20 STRICT T2B

20 STRICT C2B

20 STRICT RING DIPS

“July, 6 2015” (No Measure)

2 rounds:

20 jumping jacks

10 pushups

5 T2B

A: Double-Unders (work on skill for 4 mins )

B: Metcon (AMRAP – Reps)

DU Circle of Death for 6 mins

*Score is your largest set

C: Metcon (4 Rounds for time)

4 X 30/20 CALS ON ROWER

REST 90 SEC

**30 FOR GUYS

**20 FOR GIRLS

D: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP:

40 DU

20 PUSH UPS

10 T2B

Mobility

Bonesaw calf smash

Lateral seam smash

OPTIONAL CONDITIONING

800M SLED DRAG @ 70/50

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