“4/9/15”

CrossFit Boro – CrossFit

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“April 9, 2015” (No Measure)

Dynamic WU – to wall

High knee pull

Lunge

Inchworms

Flamingos

Frankensteins

Metcon (1 Rounds for reps)

0-11 MIN AMRAP:

10 ALT BOX STEP UPS

10 RUSSIAN SWINGS

10 GOBLET SQUATS

10 T2B

L2: 70/53

RX: 53/35

SCALED: 35/26, HANGING KNEE RAISES

11 MIN-22 MIN AMRAP:

10 ALT KB PUSH UPS

100 FOOT SUITCASE CARRY

20 PRISONER LUNGES

**SUITCASE CARRY IS LENGTH OF THE RUBBER, THERE AND BACK

L2 AND RX: DO LUNGES WITH YOUR KB

Mobility

Couch stretch

Quad smash w/ KB

Glute smash

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