12/30/2014

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

CROSSOVER ACTIVATION

Warm-up

PVC ext rot

3 rounds:

5 hang pwr cleans

5 front squats

5 box jump

5 T2B

A: 1 HANG FULL CLEAN + 1 PUSH PRESS

BUILD TO HEAVY COMPLEX (12 MIN)

B: Metcon (No Measure)

EMOM FOR 8 MIN

EVENS: 5 TNG POWER CLEANS

ODDS: 5 FRONT SQUATS

L2: 205/133

RX: 165/103

SCALED: 115/73, SCALE DOWN IF NEEDED

EMOM FOR 12 MIN

L2:

EVENS: 7 T2B

ODDS: 5 BOX JUMPS 30/24

RX:

EVENS: 5 T2B

ODDS: 5 BOX JUMP 24/20

SCALED:

EVENS: 10 HOLLOW ROCKS

ODDS: 5 BOX JUMPS 20/12

Mobility

Barbell quad smash

Blue angel on box

OPTIONAL CONDITIONING

3 ROUNDS

AD FOR 20 CALS

20 OH LUNGES @ 45/25

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