2/14/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

12 MIN EMOM

MIN 1: 20 SEC RING SUPPORT

MIN 2: 30 SEC HS HOLD

MIN 3: 40 SEC BOTTOM SQUAT HOLD W/ KB

Warm-up

Russian torture t-spine mob (Partner A sits on ground, Partner B grabs around arms and pulls A into T-spine extension)

3 rounds:

15 DU

5 WB

Then…

4 minutes to WU CJ

A: Clean and Jerk (15 MIN EMOM BUILD TO 1RM CLEAN AND JERK)

B: Metcon (Time)

5 ROUNDS FOR TIME

30 DU

20 WALLBALLS

10 BURPEES

Mobility

Bonesaw calf smash

Foot smash

Conditioning

40 GHD SIT UPS / 80 HIP EXTENSIONS