9/8/15

CrossFit Boro – CrossFit

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OPTIONAL WOD

A- 100 DU

1K ROW

100 DU

OPTIONAL STRENGTH

B- PUSH PRESS 5 X 3 @ 85%

9/8/15 (No Measure)

2 rounds:

5 cals on AB

10 walking lunges

10 air squats

10 DUs

10 sec handstand hold

A1: Back Rack Lunges (4 X 10 BACK RACK REVERSE LUNGES)

A2: Handstand Holds (4 X 45 SEC WALL FACING HS HOLD)

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

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

B: Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

A- PARTNER RELAY

6 MIN AMRAP

15 DU

15 GOBLET SQUATS @ 53/35

B: Metcon (Time)

B- 15 MIN CAP

ASSAULT BIKE 150/100 CALS FOR TIME

**GUY/GIRL

Mobility

glute smash

quad smash with kb

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