2/2/17

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Sign up for the 2017 CrossFit Open
https://games.crossfit.com/

CrossFit Boro – CrossFit

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Warm-up

Banded bully

Banded overhead distraction

2 rounds

5 Front squats

5 Push press

5 Kipping swings

THEN

2 rounds

5 thrusters

5 C2B

A: CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS MEN

90# Thruster/C2B

MASTERS WOMEN

55# Thruster/Pull-Ups

Core

4 ROUNDS

25 hollow rocks

10 Dball To Shoulder

25 supermans

Mobility

Barbell quad smash

Rhomboid smash

Banded hip opener

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