11/9/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

4 ROUNDS

8 GLUTE HAM RAISES

5 L SIT STRICT PULL UPS

11/9/15 (No Measure)

Oly wall sq w/ ext rot

Banded lunges X 10

250m row

Junk yard dog

10 cleans

A: 1 HANG PWR CLEAN + 1 FRONT SQUAT + 1 SPLIT JERK (11 MIN TO BUILD TO A HEAVY COMPLEX)

B: Metcon (Weight)

15 MIN EMOM

100M ROW

+

3 HANG SQUAT CLEANS

**SAME MINUTE

L2: 155/103

RX: 135/93

SCALED: 115/73

Core

2 ROUNDS

15 GHD SITUPS

30 HIP EXTENSIONS

Mobility

Couch stretch

Triceps smash

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