2/16/17

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

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

3 TGU EACH ARM

30 DU

3 BAR MU

Warm-up

3 min AMRAP:

2 Burpees

2 Ring kipping swings (if RX)

2 OHS

Then…

5 minutes to WU CJ

A: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
REST 7 MINS

B: CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Mobility

Barbell int rot smash

Pec smash on rig

Conditioning

800M SLED DRAG @ 60/45

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