9/4/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

40 DU

25 CAL SKI

A: Metcon (3 Rounds for reps)

PARTNER WOD

**LEAPFROG RDS

8 MIN AMRAP

8 STRICT PULL UPS

**KIPPING SCALED

16 AMERICAN SWINGS @ 53/35

REST 4 MINUTES

8 MIN AMRAP

8 BURPEE BOX STEP-OVERS @ 20″

16 PUSHUPS

REST 4 MINUTES

8 MIN AMRAP

8 ALTERNATING DB SNATCHES @ 50/35#

16 V UPS

Mobility

couch stretch

banded overhead distraction

Conditioning

EMOM FOR 15 MIN:

MIN 1: ROW 15/10 CALS

MIN 2: BIKE 10/7 CALS

MIN 3: SKI 12/9 CALS

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