“10/15/14”

CrossFit Boro – CrossFit

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“Oct 15, 2014” (No Measure)

Banded elbow distraction

Oly wall sq w/ ext rot

25 hollow rocks

2 rounds:

5 DL #75/55

5 PC

5 BJ

A: 1 POWER CLEAN + 1 HANG POWER CLEAN (13 MIN TO BUILD TO HEAVY COMPLEX)

B: Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP:

5 DL @ 225/153

5 BOX JUMPS

C: Sorenson Test (Time)

hold for 2 mins to pass

D: Metcon (No Measure)

ON YOUR OWN:

100 HOLLOW ROCKS

100 SUPERMAN

Mobility

hamstring

Barbell quad smash

Suprapatellar smash

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