12/7/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

800 FORWARDS

800 BACKWARDS

Warm-up

KStar lunge

Pigeon

Prone partner torture mob https://www.youtube.com/watch?v=bETH5Jj0Tlg (:29)

3 rounds:

3 Kipping swings

3 Hang snatches

3 OHS

A: Back Squat (7 X 3 TEMPO BACK SQUAT @ 30X1)

REST 60 SEC

**RAMP TO HEAVY 3 WITH GOOD FORM

B: 1 SNATCH DL + 5 SEC LOWER TO KNEE + 1 HANG SNATCH + OHS (10 MIN TO BUILD TO HEAVY COMPLEX)

C: Metcon (Weight)

16 MIN EMOM

MIN 1: 10 GOBLET SQUATS

MIN 2: 5 C2B

Mobility

KB shoulder int rot smash

LAX trap smash

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