10/1/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

800M BACKWARDS SLED DRAG @ 50/35#

A: Metcon (Time)

3 PERSON TEAM

CHIPPER FOR TIME

WHILE SIMULTANEOUSLY COMPLETING

MMM COMPLETE 3K ROW

FMM TEAM COMPLETE 2700M ROW

FFM TEAM COMPLETE 2400M ROW

FFF TEAM 2100M ROW

ROW TIME

A2: Metcon (Time)

3 PERSON TEAM

CHIPPER FOR TIME

WHILE SIMULTANEOUSLY COMPLETING

MMM COMPLETE 3K ROW

FMM TEAM COMPLETE 2700M ROW

FFM TEAM COMPLETE 2400M ROW

FFF TEAM 2100M ROW

WOD-

100 BOX JUMP OVERS

200 KETTLEBELL SWINGS

300 DOUBLE UNDERS

400 FOOT WALKING OVERHEAD DUMBBELL LUNGE

RX-

24/20 BOX

KETTLEBELL -70/53

DUMBBELL LUNGE 50/35

SCALED –

24/20

KETTLEBELL – 53/35

DUMBBELL LUNGE – 35/20

Mobility

couch stretch

suprapatella smash w/ lax ball

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