“3/16/15”

CrossFit Boro – CrossFit

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3/16/15 (No Measure)

Banded bottom squat

5 junk yard dogs (focus on jumping and landing with good foot positions!!!!)

Burgener WU

4 min to WU to 75% sq wt

A: Back Squat

4 @ 75%

3 @ 80%

2 @ 90%

4 @ 80%

3 @ 85%

2 @ 95%+

REST 2 MIN BT SETS

B: Metcon (Weight)

EMOM FOR 9 MIN:

2 HANG PWR CLEAN

**RAMPING WEIGHT

C: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Mobility

Lateral seam smash

Barbell quad smash

OPTIONAL SKILL

WORK ON WEAKNESSES, USE 15.3 AS MOTIVATION IF YOU STRUGGLED

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