9/21/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

4 SNATCH GRIP DL @ 100% SNATCH

3 BAR MU

Warm-up

Partner hanging T-spine mob

2 rounds:

250m row

5 Kipping swings

Then…

Burgerner WU

A: 1 HANG SNATCH + OHS (EMOM FOR 12 MIN)

B: Strict Pull Up (3 ATTEMPTS @ ME STRICT PULL UPS)

REST 90 SEC

***SCORE IS HIGHEST NUMBER

C: Metcon (Time)

3 ROUNDS

500M ROW

10 C2B

5 SNATCH @ 75%

Mobility

Barbell int rot smash

Lateral seam smash

OPTIONAL CONDITIONING

3000M BIKE

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