9/24/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

ME MONSTER WALK/SIDE

10 BODYWEIGHT STEP UPS

9/24/15 (No Measure)

3 min AMRAP:

6 jumping lunges

6 plank reaches

6 DB snatches

6 AS

A1: Front Rack Lunge (3 X 8 FRONT RACK LUNGES)

REST 90 SEC

A2: Turkish Get-up (3 X 3 TGU @ AHAP/ARM)

REST 90 SEC

A3: Side Plank (3 X 45 SEC SIDE PLANK/SIDE)

B: Metcon (2 Rounds for reps)

5 MIN AMRAP

10 ALT DB SNATCH

5 DB MANMAKERS

REST 2 MIN

X2

Mobility

KB shoulder mob

Rhomboid smash

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