9/25/15

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO A HVY COMPLEX

1 HIGH HANG CLEAN + 2 FRONT SQUATS + 1 PUSH JERK

9/25/15 (No Measure)

400m run

10 PVC passthroughs

10 PVC presses

3 VJ X 2

7 power cleans

A: Push Press (5 ROUNDS FOR 15 MIN EVERY 3 MIN 5 PUSH PRESS)

**BUILD TO A MAX FOR DAY

B: Metcon (Weight)

EMOM FOR 16 MIN

EVENS: 200M RUN

ODDS: 5 PWR CLEAN @ HVY

**SUGGESTED

L2: 225/155

RX: 185/123

Scaled: Choose Your Weight

Core

choose your favorite core exercise

Mobility

Foot smash

Suprapatellar smash

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