“3/2/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

4 ROUNDS

4 FRONT SQUATS @ 75%

25 FOOT HS WALK

“Mar 2, 2015” (No Measure)

Super front rack

10 Banded hip opener squats

5 junk yard dogs

2 rounds:

8 power cleans

8 front squats

8 jerks

A: 1 HANG SQUAT CLEAN + 2 SPLIT JERKS (12 mins to build to complex )

B: Metcon (Time)

4 ROUNDS:

12 THRUSTERS

12 BURPEES OVER BAR

REST 90 SEC

L2/RX – 100/70

SCALED: 75/53

Mobility

Lateral seam smash

Banded OH distraction

OPTIONAL CONDITIONING

3 X 400M

REST 2 MIN

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