8/14/15

CrossFit Boro – CrossFit

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OPTIONAL WOD

3 ROUNDS

10 T2B

15 RUSSIAN SWINGS @ 70/53

8/14/15 (No Measure)

KStar lunge

Pigeon

150m row

10 BJ

10 FS with the bar

3 minutes to build to FS weight

A: Metcon (Weight)

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

2k Row (Time)

Max Effort 2k Row
Straight into metcon

B: Metcon (Time)

3 ROUNDS

20 THRUSTERS

10 PULLUPS

ALL LEVELS: 45/35#

**note put in 2K row time and put total time into metcon time

Mobility

Barbell quad smash

Hamstring smash on nova