“10/8/14”

CrossFit Boro – CrossFit

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“Oct 8, 2014” (No Measure)

Banded bully

Sink mob

8 bench dips

8 KBS

8 Ab mats

A: Close Grip Bench (12 mins to build to 5 rep max )

B: Metcon (Time)

18 MIN CAP

4 ROUNDS:

10 RING DIPS

20 RUSSSIAN SWINGS (70/53)

30 ABMATS

Mobility

Blue angel on the rig w/ LAX ball

Triceps smash

Psoas/Illiacus smash w/ KB

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