8/20/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

10 MU

20 T2B

40 RING DIPS

8/20/15 (No Measure)

Hanging partner thoracic ext. – 10 sec X 2

Oly wall sq w/ ext rot

10 PVC OHS on wall

Burgener WU

A: Overhead Squat (EMOM FOR 13 MIN BUILD TO 1RM OHS)

B: Metcon (3 Rounds for reps)

3 ROUNDS

2 MIN AMRAP

10 BURPEES

5 SQ. SNATCH

REST 2 MIN

L2: 135/93

RX: 115/73

SCALED: 95/63

C: 500m Row (Time)

Max Effort 500m Row

Mobility

Barbell int rot smash

Banded OH distraction

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