11/20/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

8 HSPU

10 CAL ROW

11/20/15 (No Measure)

6 min AMRAP:

200m run

10 V-ups

10 AS

10 Bench/box dips

A: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

10 T2B

400M RUN

10 SLAM BALLS

10 DIPS

Core

20 GHD SITUPS

40 HIP EXTENSIONS

Mobility

Triceps smash

Hip flexor smash

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