“7/2/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

2 X 2 MIN SORENSEN TEST ON GHD

REST 5 MIN

“July 2, 2015” (No Measure)

Oly wall sq w/ ext rot

Partner T-spine – hanging on rig

Burgerner WU

A: 2 SNATCH DL + 1 HANG PWR SNATCH + 2 OHS (12 mins to build to heavy max )

B: Metcon (Time)

5 RDS FOR TIME

10 OHS

12 BAR FACING BURPEES (jump over bar)

L2: 135/103

RX: 115/ 83

Scaled: 95/63

*If need to scale more, do banded OHS**

C: Metcon (Time)

FOR TIME

150 HOLLOW ROCKS

Mobility

Barbell int rot smash

PIgeon

OPTIONAL CONDITIONING

3 X 25 CAL ON ASSAULT

REST 3 MIN

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