9/21/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

30 GLUTE BRIDGES

15 MOD HVY RDL

9/21/15 (No Measure)

Oly wall squat w/ ext rot

3 rounds:

10 DU

10 AS

3 No pushup burpee

A: Front Squat (11 MIN TO BUILD TO 2RM FRONT SQUAT)

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

20 DU

10 WALLBALLS

5 BURPEES

L2: 30/20 and DUs

RX: 20/14 and DUs

Scaled: 14/10 and 60 singles

C: Metcon (Time)

100 HOLLOW ROCKS FOR TIME

Mobility

Barbell quad smash

Side hip smash