5/2/18

CrossFit Boro – CrossFit

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SKILL WORK

ROPE CLIMB SKILL WORK FOR 10 MIN

A: Metcon (Time)

4 ROUNDS

1 ROPE CLIMB

10 GHD SITUPS

1 ROPE CLIMB

10 SNATCH @ 95/63

REST 1 MIN

B: Metcon (Time)

5 MIN CAP

30 S2OH FOR TIME @ 135/93#

Mobility

barbell internal rotation smash

lateral seam smash

Conditioning

4 ROUNDS

A1- 12 PERFECT RING ROWS

A2- 30 BANDED PULL DOWN AND APARTS

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