3/28/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A- 2 X 200m Farmers Carry 70/53 under cover outback

B- 4×12 Landmine T bar Rows @ AHAP

https://www.youtube.com/watch?v=K0sahaKa31o

ALL LEVELS

Warm-up (No Measure)

3/28/16
Olympic Wall Squat with external rotation

3 Rds

0:30 sec Assault bike

5 FS with bar

5 DB Snatches light

3 Push ups

Weightlifting

Front Squats (3 X4)

Front Squat at 65% @ 3011 Tempo with 60 sec rest b/t sets

Bar MU (1×1)

Work on Bar MU for 7 Min

Metcon (Time)

5 Rounds for time:

12 ALT DB Snatches

9 Push ups

3 Bar MU

L2: 55/70 and Bar MU

RX: 35/55 and 6 C2B

Scaled: 25/45 and 6 jumping C2B

****TIme cap is 18 min

**** SUb for Bar MU is 6 C2B or 6 Jumping C2B

Mobility

1st Rib with LAX ball

Bonesaw calf smash

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