6/21/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 X 10 RING DIPS

Warm-up

banded hamstring floss

3 rounds

5 RDLs

5 hang power cleans

5 push jerks

A: Sumo Deadlift (4 X 8 SUMO DEADLIFT @ 205/133)

B: Metcon (Time)

RISE INDIVIDUAL WORKOUT #1

5 ROUNDS

1 ROPE CLIMB

1 RD DT

DT

12 DEADLIFTS

9 HANG POWER CLEANS

6 PUSH JERKS

RX: 155/105

ROPE CLIMB SCALE: 2 PULL TO STANDING (LOWER BODY BACK TO GROUND)

Mobility

forearm smash

low back smash