11/11/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

6 X 1 BACK SQUATS @ 90%

REST 3 MIN BT SETS

11/11/15 (No Measure)

Thoracic ext on foam roller

10 scap pull downs

10 PVC OHS on wall

3 rounds:

3 OHS

4 pullups

5 box jumps

A: Strict pull up (EMOM FOR 7 MIN 3-5 STRICT PULL UPS)

B: Metcon (Time)

4 ROUNDS

10 OHS

10 C2B

10 BOX JUMP OVERS

L2: 115/73

RX: 95/63

SCALED: SCALE AS NEEDED OR USE BANDED OHS

Core

MAX EFFORT PLANK

Mobility

Barbell int rot smash

Achilles smash

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