“7/16/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

4- 3-2-1

ROPE CLIMB

THRUSTERS @ 135/93#

“July 16, 2015” (No Measure)

10 shoulder circles forward

10 shoulder circles backward

10 PVC passthroughs

10 strict presses

A: Split Press (7×3 RAMP each set )

LIKE A SPLIT JERK FRONT RACK STRICT PRESS

B: Rolling Tricep Extensions (3×15 w/ DB )

C: Metcon (Time)

4 ROUNDS

10 HSPU

10 ALT KB SNATCH (5/ARM)

20 BURPEES

L2: 70/ 53

RX: 53/35

Scaled: Pick a weight that you can do for KB Sn. and DB strict press 35/25

Mobility

Triceps smash on KB handle

Posterior shoulder smash