“7/20/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

A- FRONT SQUAT

5 X 2 @ HEAVY

B- 30 KIPPING C2B FOR TIME

**NO BUTTERFLY

“July 20, 2015” (No Measure)

250m row

10 clean rack deliveries

8 FS

6 CJ

then…

10 kipping swings

10 WB

A: Metcon (Weight)

EVERY 90 SEC FOR 8 ROUNDS

BUILD TO A 3RM TNG PWR CLEAN AND JERK

B: Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

7 T2B

14 WALLBALLS

C: Metcon (No Measure)

400M OH CARRY W/ DB

** PLEASE DON’T DROP THEM!!

**POINT YOUR THUMBS BACKWARDS

Mobility

Banded OH distraction

Posterior shoulder smash

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