12/17/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

1 DL + 5 SEC LOWER TO THE KNEE + HANG SQ CLEAN

12/17/15 (No Measure)

banded hip opener

2 rounds

5 cal row

10 air squats

6 db snatch with lighter weight than wod

A: Back Squat (BACK SQUAT 6 X 1 @ 90%)

W/ 2:30 REST

B: Metcon (Time)

4 ROUNDS

20/15 CAL ROW

12 ALT DB SNATCH

2 ROPE CLIMBS

L2/RX: 70/55

SCALED: 55/35

Mobility

quad smash with super nova

forearm smash

OPTIONAL CONDITIONING

OPTIONAL 1 MILE SLED DRAG @ 50/35 FORWARDS ONLY

**2 YELLOW 25# GUYS

**1 BLUE 35# GIRLS