“4/21/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

30 RING DIPS AFAP

30 STRICT C2B

“April 21, 2015” (No Measure)

Classic ankle mob on rig

45 sec per partner – Partner shoulder/T-spine on rig https://www.youtube.com/watch?v=PRGc9hcXGaQ

Burgener WU

A: PWR SNATCH + HANG PWR SNATCH + OHS (12 mins to build to heavy complex )

B: Metcon (Time)

22 MIN CAP:

25 HANG POWER CLEANS

EMOM: 5 GOBLET SQUATS

THEN

25 POWER CLEANS

EMOM: 5 BURPEES

L2: 155/103 AND 70/53

RX: 135/93 AND 70/53

SCALED: 95/63 AND 53/35

Mobility

Banded OH distraction

OPTIONAL CONDITIONING

30/30 ON AD FOR 12 MIN

30 SEC @ 350/200 WATTS

30 SEC SLOW SPIN

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