11/6/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

4 ROUNDS

A1- 7 BENCH PRESS @ 70%

A2- 14 CAL ROW

11/6/15 (No Measure)

banded overhead distraction

3 rounds

100m run

5 S2OH

10 DUs

5 russian swings

A: Metcon (5 Rounds for time)

EVERY 3 MIN FOR 15 MIN

200M RUN AFAP

B: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 S2OH

30 DU

10 RUSSIAN SWINGS

L2: 115/73 AND 70/53

RX: 95/63 AND 53/35

SCALED: 75/53 AND 53/35

Core

60 RUSSIAN TWISTS WITH SLAM BALL

Mobility

calf smash w/ KB

anterior shin smash