4/10/17

CrossFit Boro – CrossFit

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Endurance Class

35 min AMRAP

250m row

50 ft bear crawl

25 KBS

25 situps

25 wallballs

25 supermans

25 goblet squats

25 ring rows

L2 Skill/Strength

3 ROUNDS

A1- 100FT/EACH SUITCASE CARRY @ HVY

**FARMERS WALK ONE HAND ONLY

A2- 20 DB BATWING ROWS

Warm-up

KStar lunge

Pigeon

Partner hanging T-spine mob

3 rounds:

5 WB

5 Kipping swings (ring or bar)

10 DU

A: Front Squat ( 6 X 4 FRONT SQUAT @ 70% @ 3011 TEMPO)

**REST 60 SEC BT SETS

B: Metcon (No Measure)

EMOM FOR 8 MIN

MIN 1: 30 DU

MIN 2: 4/2 MU

C: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Mobility

Superfriend quad smash — THIS IS THE ONLY MOB TODAY…SPEND X2 TIME ON IT!

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