“7/9/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO A HEAVY 3 FRONT SQUAT

“July 9, 2015” (No Measure)

15 hollow rocks

4 broad jumps X 2

20 sec HS hold X 2

8 hang cleans

A: Metcon (Weight)

EMOM FOR 12 MIN

HANG SQUAT CLEAN GAUNTLET

**START @ 115/73 AND ADD WEIGHT EACH MINUTE UNTIL FAILURE

B: Metcon (Time)

22 MIN CAP

30-20-10

ASSAULT BIKE FOR CALS

HANG CLEANS % of A

HSPU

L2: 65% OF A

RX: 55% OF A

SCALED: 50% AND SEATED DB PRESS

C: Metcon (No Measure)

3 ROUNDS:

20 HOLLOW ROCKS

20 RUSSIAN TWISTS WITH SLAM BALL

Mobility

Barbell quad smash

Gut smash on slam ball

OPTIONAL CONDITIONING

800m RUN

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