“4/17/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

200M SUITCASE CARRY

REST 90 SEC

“April 17, 2015” (No Measure)

400m run

3 rounds:

8 RDL

8 WB

8 kipping swings

A1: Snatch Grip Deadlift (4×3 @ 4040 tempo )

A2: Wall Balls (4×15 WB 20/14 FOR EVERYONE)

B: Metcon (Weight)

EMOM FOR 16 MIN:

EVENS: 8 RDL

ODDS: 10 PULLUPS

Mobility

Hamstring smash

Pick one other MOB you want to do!!!! Do it…3 minutes!

Core

ON YOUR OWN:

8 SETS OF

20 SEC PLANK

FRONT

BACK

L SIDE

R SIDE

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