10/8/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

A1- 12 GLUTE HAM RAISES

REST 30 SEC

A2- 2 ROPE CLIMBS

REST 90 SEC

10/8/15 (No Measure)

Banded bottom squat

20 banded monster RDLs

250m row

2 rounds:

5 DL

5 Clean and jerks

A1: Back Squat (3 X 3 BACK SQUAT @ 80-85%)

REST 60 SEC

A2: Bent Over Row (3 X 8 BENT OVER ROWS)

REST 60 SEC

B: Metcon (Time)

PARTNER WOD

1K ROW EACH RELAY

+

TIME PRIORITY

10 ROUNDS

LEAP FROG DT

12 DEADLIFTS

9 HANG CLEANS

6 PUSH JERKS

RX: 155/103

SCALED: SCALE AS NEEDED

**PARTNERS ALTERNATE ROUNDS

Mobility

Rhomboid smash

Hamstring smash w/ Nova

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