10/29/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

A- GYMNASTICS COMPLEX

3 ROUNDS

2 BAR MU + 4 C2B + 6 PULLUPS + 8 T2B

**TRY TO GO UB

**REST AS NEEDED BT SETS

B- BUILD TO HEAVY COMPLEX

1 SNATCH HIGH HANG HIGH PULL +

1 HANG SNATCH +

2 OHS

10/29/15 (No Measure)

Partner hanging thoracic ext on rig

Banded bottom squat

10 PVC OHS on wall

Burgener WU

A: Snatch (N 11 MIN BUILD TO MAX SNATCH)

W/ 2 SEC PAUSE IN THE BOTTOM

B: Metcon (Time)

6 ROUNDS

3 SNATCH

5 HSPU

90 SEC REST

L2: 185/123

RX: 165/113

SCALED: 135/93

Mobility

Barbell internal rot smash

Side deltoid smash

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