“1/13/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

EMOM FOR 21 MIN

MIN 1: 5 RUSSIAN DIPS

MIN 2: 20 DU

MIN 3: 6 T2B

“Jan 13, 2014” (No Measure)

Oly wall squat w/ ext rot

Thoracic ext w/ roller

2 rounds:

10 sec HS hold

250m row

5 WB

Burgerner WU

A: Metcon (Weight)

EMOM FOR 8 MIN:

2 FULL SNATCH FROM POCKETS @ 65%

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

500M ROW

10 WALLBALLS

2 WALL WALKS

L2: 30/20 AND 4 STRICT HSPU

RX: 20/14

SCALED: 14/10

Mobility

Lateral seam smash

Hamstring smash on Nova

OPTIONAL CONDITIONING

ACCUMULATE 50 DUMBBELL LEG RAISES http://conjugatefitness.wistia.com/medias/8c8j4byaot

4 X 15 GHD OBLIQUE SIT UPS

http://conjugatefitness.wistia.com/medias/5sp90evkt6

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