11/2/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

4 ROUNDS

8 RDL

8 STRICT PULL UPS

11/2/15 (No Measure)

15 Cal row

Partner hanging thoracic ext on rig :10 per partner X 3

10 PVC

Burgener WU

A: Metcon (Weight)

12 MIN EMOM

1 SNATCH HIGH PULL +

1 HANG SQ SNATCH

**RAMP TO HEAVY

B: Metcon (Time)

6 ROUNDS

15/10 CAL ASSAULT BIKE

+

10 GOBLET SQUATS

RX: 70/53

SCALED: 53/35

Core

10 ROUNDS

10 SEC ME PLANK

20 SEC REST

Mobility

Barbell int rotation smash

Couch stretch

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