11/4/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

BUILD TO 10RM BACK SQUAT

11/4/15 (No Measure)

15 PVC Pass Throughs

3 rounds:

200m row

10 kipping swings

6 DB snatches at a light weight

A: Metcon (No Measure)

3 ROUNDS

3 C2B + 6 PULL UPS + 9 T2B

REST 2 MIN

B: Metcon (Time)

4 ROUNDS

10 ALT DB SNATCHES

10 C2B

L2: 70/55

RX: 55/45

SCALED: SCALE AS NEEDED

Core

100 HOLLOW ROCKS

Mobility

lateral seam smash

gut smash

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