12/29/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 X 100 FT FARMERS CARRY AHAP

12/29/15 (No Measure)

k-star lunge

pigeon

10 cal row

10 air squats

10 RDLs

10 pull ups

A: Back Squat (BACK SQUAT BUILD TO 3RM IN 9 MIN)

** GO FOR IT!!

B: Metcon (Time)

60 CAL ROW FOR TIME

REST 3 MIN

C: Metcon (Time)

21-15-9

SUMO DEADLIFTS

C2B PULLUPS

RX: 185/123

SCALED: 135/93

Mobility

quad smash w/ bar

soas smash

OPTIONAL CONDITIONING

400M HEAVY SLED DRAG

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