10/23/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

21-15-9

OHS @ 115/73

BOX OVER BURPEES

10/23/15 (No Measure)

10 scap pulls

4 min AMRAP:

5 T2B

5 RDL

5 hang power snatches

A: Toes-To-Bar (WORK ON T2B FOR 10 MIN)

B: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

B: CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

Core

30 GHD SITUPS

60 HIP EXTENSIONS

Mobility

Banded OH distraction

Banded hip opener

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