“7/30/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

4 ROUNDS

A- 10 GLUTE HAM RAISES

B- 20 FT HS WALK

“July 30, 2015” (No Measure)

KStar lunge

Pigeon

4 min AMRAP:

4 hang power snatch

8 FS

12 DU

A: Metcon (Weight)

Not for time

4 ROUNDS

A1: 3-5 FRONT SQUAT

A2: TALL BOX JUMPS X 1.1.1.1.1

REST 5-7 SEC BT SINGLES

REST 3 MIN

B: Metcon (Time)

50 CAL ASSAULT BIKE

+

3 ROUNDS

50 DU

15 SNATCH

L2: 115/73

RX: 95/63

SCALED: 75/53 ← USE 15# BAR

C: Metcon (No Measure)

CORE:

30 GHD SIT UPS

50 HIP EXTENSIONS

Mobility

Couch stretch

Side hip smash

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