“4/3/15”

CrossFit Boro – CrossFit

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“April 3, 2015” (No Measure)

Sink mob

5 RDL

5 bench or box dips

5 burpees

400m row

A1: Snatch Grip Deadlift (4×3 @ 3030 TEMPO)

A2: Ring Dips (4×7 )

SCALED RING DIPS ARE 10 DB SHOULDER PRESS

B: Metcon (AMRAP – Reps)

Every 1:15 for 10 rounds:

RUN 200M

AMRAP BURPEES

**SCORE IS BURPEES

C: Waiter’s Carry (100m per arm )

Mobility

Hamstring tack and floss

Lateral pec smash (blue angel on the rig)

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