“6/17/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

10 ROUNDS

1 LEGLESS ROPE CLIMB

10 CAL ASSAULT BIKE

“June 17, 2015” (No Measure)

200m row

2 rounds:

7 shoulder presses

7 pullups

7 lunges

A: Metcon (Weight)

EMOM FOR 16 MIN:

EVENS: 1 ROPE CLIMBS, 4 C2B, 6 PULLUPS, 8 RING ROWS

ODDS: 8 FRONT RACK LUNGES

Rx/ L2: 115/93

Scaled: 95/ 63

B: Metcon (3 Rounds for time)

3 ROUNDS

ROW 250M AFAP

REST 2 MIN

C: Metcon (Time)

For Time:

30 CAL ASSAULT

20 PULL UPS

10 S2OH

L2: 155/103

RX: 115/73

SCALED: 95/63

Mobility

Banded OH distraction

Glute smash

OPTIONAL CONDITIONING

RUN 1 MILE FOR TIME

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