12/15/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

2 MIN

MAX ALT KB SNATCH @ 53/35

1 MIN REST

X2

12/15/15 (No Measure)

KStar lunge

Pigeon

10 leg swings front/back

10 leg swings side/side

2 rounds:

250m row

10 RDLs

5 swings (rings or bar)

A: Back Squat (10 MIN TO BUILD TO 10RM BACK SQUAT)

B: Metcon (Time)

5 ROUNDS

12 DEADLIFTS

3 MU

300M ROW

L2: 225/153

RX: 185/123

SCALED: 155/103

Mobility

Low back smash w/ Nova

Hamstring smash on Nova

Quad smash w/ bar

OPTIONAL CONDITIONING

400M HEAVY SLED DRAG

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