9/16/15

CrossFit Boro – CrossFit

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9/16/15 (No Measure)

Crossover symmetry before class!!!!!!

Oly wall sq

Banded ankle mob (face away from rig)

10 PVC passthroughs

10 PVC OHS squats on wall

20 jumping jacks

Burgener WU

A: Snatch (BUILD TO 1RM SNATCH IN 12 MIN)

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

5 PWR SNATCH

10 DEADLIFTS

50 DU OR 150 SINGLES

L2: 135/93

RX: 115/73

Scaled: 95/63

Core

CORE STRUCTURAL

4 ROUNDS

C1- 12 CHEST SUPPORTED ROWS (ON BENCH KINDA LIKE BATWING)

C2- 20 HOLLOW ROCKS

Mobility

Barbell int rotation smash

Couch stretch

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