8/4/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

4 ROUNDS

A- 10 GLUTE HAM RAISES

B- 20 FT HS WALK

Warm-up (No Measure)

Olympic Wall Squat w/ External Rotation

Super Front Rack

200m Run

10 Air Squats

8 Hang Cleans

6 S2OH

4 Box Jumps

A: Metcon (Weight)

4 ROUNDS

A1- 3 FRONT SQUAT

A2 – TALL BOX JUMPS X 1.1.1.1.1

REST 5-7 SEC BT SINGLES

REST 3 MIN

B: Metcon (Time)

WOD

800M RUN

+

3 ROUNDS

12 SQUAT CLEAN AND JERKS

8 BOX JUMPS

L2/RX: 135/93

SCALED: WHATEVER WEIGHT YOU CAN MOVE SOUNDLY

C: Metcon (Time)

100 ABMATS FOR TIME

Mobility

Barbell Quad Smash

Posterior Shoulder Smash