10/12/15

CrossFit Boro – CrossFit

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10/12/15 (No Measure)

Row 300m

Banded hip opener

2 rounds

10 pvc thrusters

5 pullups

A: Front Squat

FRONT SQUATS waves

4@75% Rest 90 sec

3@80% Rest 90

2@ 85% Rest 90

Rest 2 min

4@80% Rest 90

3@85% Rest 90

2@90%

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Core

3 rounds

20 slam balls

20 Russian twists with slam ball

Mobility

barbell quad smash

barbell internal rotation smash

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