“4/20/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

4 ROUNDS

A1- 12 GLUTE HAM RAISES

A2- 10 RDL, AHAP

4/20/87 (No Measure)

KStar Lunge

Pigeon

10 Leg Swings Forward

10 Leg Swings Backward

2 Rounds

5 Pull ups

10 FS with Bar

15 Du

A: Front Squat (10 mins to build to 1 rep max)

B: Strict pull up (@ 3032 TEMPO X 3 SETS ME reps )

REST 3 MIN

**SCALED WORK ON NEGATIVES OR BANDED NEGATIVES X 5-8

C: Metcon (Time)

18 MIN TIME CAP

3 ROUNDS:

250M ROW

20 AXLE DEADLIFTS

20 AXLE FRONT RACK LUNGES

30 DU/100 SINGLES

L2: 85/65 OH LUNGES

RX: 85/65

SCALED: 65/45

Mobility

Axle Quad Smash

Nova Hamstring Smash

Banded Elbow extension

OPTIONAL SKILL

100 ABMATS

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