2/27/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

16 DB WALKING LUNGES

8 HSPU

Warm-up

super front rack

250m row

2 rounds

10 DUs

8 S2OH

6 hang cleans

4 kipping swings (big)

A: Metcon (Weight)

EMOM FOR 10 MIN

3 HANG CLEANS @ 205/133

B: Metcon (Time)

4 ROUNDS

500M ROW

10 S2OH @ 115/73

30 DU

10 T2B

Mobility

lateral seam smash

side deltoid smash

Conditioning

5 ROUNDS

100M SPRINT

2 MIN REST

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