11/24/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

4 ROUNDS

A1- 1 ROPE CLIMB

A2 -50 DU

11/24/15 (No Measure)

Thoracic ext w/ bar and roller

Classic ankle mob on rig

200m run

10 PVC OHS on wall

10 RDL

10 V ups

10 BJ

30 DU

A: Sumo Deadlift (6 X 3 SUMO DL AHAP)

B: Metcon (Time)

2 ROUNDS

800M RUN

20 OHS 115/80

10 GHD SITUPS

REST 1 MIN

C: Metcon (Time)

2 ROUNDS

30 DU

10 SDHP @ 70/53 KB

20 BOX JUMP OVERS

OPTIONAL CONDITIONING

5 SETS ME UB HSPU

REST AS NEEDED

Mobility

Couch stretch

Anterior shin smash

Foot smash

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