11/17/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

20 STRICT T2B

20 STRICT PULL UPS

11/17/15 (No Measure)

banded hamstring floss

3 rounds

5 cals on assault bike

5 RDLs

5 air squats

5 russian swings

A: Deadlift (3 X 10 DEADLIFTS @ 2021 TEMPO)

REST 3 MIN

B: Metcon (Time)

DON’T DROP THE KB

4 ROUNDS

15 RUSSIAN SWINGS

10 GOBLET SQUATS

**EVERY DROP = 200M RUN

RX: 70/53

SCALED: AS NEEDED

Mobility

low back smash

quad smash w/ kb

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