1/18/16

CrossFit Boro – CrossFit

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1/18/16 (No Measure)

super front rack

15 cals on bike

3 rounds

5 air squats

5 hang cleans

5 shoulder presses

10 sec handstand hold

A: Hang Clean (BUILD TO A 3RM HANG CLEAN IN 12 MINS)

B: Metcon (Time)

8 MIN TIME CAP

3 ROUNDS

10 THRUSTERS

7 HSPU

L2: 115/73 AND STRICT HSPU

RX: 95/63 AND KIPPING HSPU

SCALED: 75/53 AND SEATED DB PRESS

AT 8 MINS START AMRAP

C: Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

10 THRUSTERS

7 HSPU

L2: 115/73 AND STRICT HSPU

RX: 95/63 AND KIPPING HSPU

SCALED: 75/53 AND SEATED DB PRESS

Mobility

side deltoid smash

couch stretch

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