6/23/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

100M FARMERS CARRY @ HEAVY

800M BIKE

Warm-up

Banded bottom squat

Super front rack

2 rounds:

5 power cleans

5 jerks

5 burpees

A: 2 HEAVY SQUAT CLEANS + 1 JERK (EMOM FOR 12 MIN)

**RAMPING OK

B: Metcon (Time)

“BLACK AND BLUE”

5 ROUNDS

10 POWER CLEANS @ 135/95

10 BURPEES

C: Metcon (Time)

3 ROUNDS

30 ABMATS

15 CAL ROW

Mobility

Gut smash on slam ball

Barbell quad smash

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