11/12/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

A- 50 BOX OVER BURPEES FOR TIME

B- BUILD TO HEAVY COMPLEX

1 SNATCH DL +

5 SEC LOWER TO THE KNEE +

1 HANG FULL SNATCH

11/12/15 (No Measure)

Banded bully

Banded hamstring floss

20 banded monster RDLs (monster band around knees, step on green band and loop around neck)

3 rounds:

4 DL

8 pushups

16 DU

A: Metcon (No Measure)

FITTEST OF FALL WOD #4

IT’S THE LAST ONE…YAY!!!

GIVE IT EVERYTHING YOU’VE GOT!!!

Mobility

Blue angel

Classic hamstring mob

QL smash

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