3/27/17

CrossFit Boro – CrossFit

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Endurance Class

4 rounds

60 cal bike

15 ring rows

20 wallballs

L2 Skill/Strength

A- 2 X 200M FARMERS CARRY 70/53 UNDER COVER OUT BACK

B- 4 X 12 LANDMINE T BAR ROWS @ AHAP

https://www.youtube.com/watch?v=K0sahaKA31o

Warm-up

banded hip opener

4 rounds

4 front squats

4 push ups

4 kipping swings (big)

A: Front Squat (4 X 4 FRONT SQUAT @ 65% @ 3011 TEMPO)

REST 60 SEC BT SETS

Gymnastics

B- WORK ON BAR MU FOR 7 MIN

C: Metcon (Time)

5 ROUNDS FOR TIME

12 ALT DB SNATCH

9 PUSH UPS

3 BAR MU

RX: 55/35

**TIME CAP IS 18 MIN

**SUB FOR BAR MU IS 6 C2B

Mobility

blue angel

lateral seam smash

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