“2/12/15”

CrossFit Boro – CrossFit

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“Feb 12, 2015” (No Measure)

Banded shoulder distraction

banded hip opener

10 OHS w/ bar

3 rounds (increasing speed each round):

5 OHS w/ weight

5 C2B (or scaled variation)

row 100m

rest 30 sec

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
MEN – includes Masters Men up to 54 years old

95-lb. overhead squats

Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old

65-lb. overhead squats

Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+

65-lb. overhead squats

Chin-over-bar pull-ups

SCALED – 65/43

JUMPING PULL UPS

Mobility

Barbell Int rot smash

Glute smash and floss

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