9/3/15

CrossFit Boro – CrossFit

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OPTIONAL WOD

2 ROUNDS

15 THRUSTERS @ 115/73

15 C2B

9/3/15 (No Measure)

10 banded lunges/leg

2 rounds:

250m row

8 walking lunges

8 strict press

8 hang cleans

A1: Front Rack Lunge (4 X 12 FRONT RACK OR DB LUNGES )

A2: Push Press (4 X 10 PUSH PRESS @ SAME WEIGHT)

A3: DB Rear Delt (4 X 15/ARM REAR DELT RAISES)

https://conjugatefitness.wistia.com/medias/u7x0vcbtnv

B: Metcon (3 Rounds for reps)

PARTNER WOD

A-MAX HANG SQUAT CLEANS IN 5 MIN AS A TEAM

L2: 155/105

RX: 135/93

SCALED: 95/63

B- MAX DU IN 5 MIN AS A TEAM

C- MAX CALS ON ROWER IN 4 MIN AS A TEAM

Mobility

hamstring smash

posterior shoulder smash

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