“12/11/14”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

CROSSOVER ACTIVATION

A- ACCUMULATE

30 STRICT T2B

30 STRICT C2B

30 STRICT HSPU

**BREAK UP HOWEVER

B- EMOM FOR 10 MIN:

4 ALT PISTOLS

4 BUTTERFLY PULLUPS

“Dec 11, 2014” (No Measure)

200M RUN

15 HOLLOW ROCKS

10 C&J W/ BAR

10 HOLLOW ROCKS

5 C&J W/ BAR

A: Metcon (Time)

SKILL WORK

L2:3 SETS MAX L SIT HOLD ON PARALETTES

RX: 3 SETS MAX L SIT HOLD ON RINGS

SCALED: 3 SETS MAX BACK PLANK HOLD

***Score is total time

B: Metcon (Time)

PARTNER WOD

5 ROUNDS ONE PERSON WORKING @ A TIME

L2:

20 EACH WEIGHTED ABMATS 30/20

10 EACH T2B WHILE PARTNER HANGS

10 EACH CLEAN AND JERKS 135/93

RX:

20 EACH WEIGHTED ABMATS 20/14

10 EACH PULLUPS WHILE PARTNER HANGS

10 EACH CLEAN AND JERKS 135/93

SCALED:

20 EACH ABMATS 30/20

10 EACH RING ROWS WHILE PARTNER HANGS

10 EACH CLEAN AND JERKS 95/63

Mobility

TRAP SMASH (THINK 1ST RIB)

RHOMBOID SMASH

OPTIONAL STRENGTH

800M SLED DRAG @90/50:

200M FORWARD

200M BACKWARDS

200M FORWARD

200M BACKWARDS

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