12/8/17

CrossFit Boro – CrossFit

Warm-up

olympic wall squat w/ external rotation

t-spine smash on foam roller

3 rounds

5 RDLs

5 OHS

5 kipping swings

10 sec superman hold

A: Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

B: Metcon (No Measure)

3 ROUNDS

40 BANDED GOOD MORNINGS

30 SUPERMAN

Mobility

hamstring smash

barbell quad smash

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