1/5/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

BUILD TO HEAVY COMPLEX

1 SN GRIP DL + 1 HANG PWR SNATCH + 1 OHS

ROW 1000M FOR TIME

1/5/16 (No Measure)

banded bottom squat

30 DU

2 rounds:

7 BJ

7 Thrusters w/ bar

A: Double-Unders (CIRCLE OF DEATH FOR 8 MIN)

B: Metcon (AMRAP – Reps)

AMRAP FOR 14 MINS

40 THRUSTERS

20 BOX JUMPS 24/20

30 THRUSTERS

20 BOX JUMPS 24/20

20 THRUSTERS

20 BOX JUMPS 24/20

AMRAP THRUSTERS IN REMAINING TIME

L2:95/63, 115/73, 135/93, 155/103

RX:75/53, 95/63, 115/73, 135/93

SCALED: 45/33, 65/43, 75/53, 95/63

Mobility

Lateral seam smash

Posterior shoulder smash

Foot smash

L2 Skill/Strength

EMOM FOR 12 MIN:

EVENS: 5 RING DIPS

ODDS: 5 STRICT HSPU

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