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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

Warm-up (No Measure)

20 Banded good mornings

10 leg swings forward/back

10 leg swings side/side

250m row

3 rounds:

8 DL

16 DU

A: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

3 DL

9 DU

6 DL

18 DU

9 DL

27 DU

ETC

L2/RX: 225/153

Scaled: 185/123

REST 90 SEC

B: Metcon (Time)

2000M ROW FOR TIME

Mobility

Hamstring smash w/ NOVA

Foot smash

L2 Skill/Strength

4 ROUNDS

20 REVERSE HYPER @ MODERATE WEIGHT

1 MIN AD FOR CALS X 4

REST 90 SEC