“11/20/14”

CrossFit Boro – CrossFit

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“Nov 20, 2014” (No Measure)

Banded ankle capsule mob on box (Daily RX – 11.11.14)

Banded hip opener

500m row

20 squats

20 hang cleans (10 w/ bar only & 10 w/ #75/55)

A: Pistols (8 mins to work on skill)

B: Metcon (Time)

For time:

25 min cap

2000M ROW

50 ALT PISTOLS

30 HANG CLEANS @ 225/135
**SCALE WITH BANDED AND COURTSEY PISTOLS

**ONLY SCALED WEIGHT OPTIONS

185/123

135/93

95/63

Mobility

400m walk (or some 3-5 min slow cool down)

Triceps smash

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