8/10/15

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

L2 SKILL STRENGTH

A- MAX UB RUSSIAN SWINGS @ 70/53

OPTIONAL SKILL

B- 10 MIN EMOM

EVENS: 2 MU

ODDS: 10 JUMPING LUNGES

Warm-Up (No Measure)

ALL LEVELS

WU:

Partner hanging thoracic ext on rig

Banded ankle mob

Burgener WU

A: Hang Snatch (9 MIN TO BUILD TO 1RM HANG FULL SNATCH)

Core

B- 3 ROUNDS

20 HOLLOW ROCKS

20 SLAM BALL RUSSIAN TWISTS

C: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

7 PWR SNATCH

14 WALLBALLS

7 RING DIPS

RX: 115/73

SCALED: 95/63

Mobility

Barbell int rotation smash

Posterior shoulder smash

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