12/23/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

ACCUMULATE 200FT HS WALK

12/23/15 (No Measure)

200m run

2 rounds

5 cleans

5 S2OH

5 push ups

A: Metcon (2 Rounds for time)

RUN 200 METER @ 75%

JOG 200 METER

RUN 200 METER @ 75%

JOG 200 METER

RUN 200 METER @ 75%

JOG 200 METER

RUN 200 METER @ 85%

JOG 200 METER

RUN 200 METER @ 85%

JOG 200 METER

RUN 200 METER @ 85%

JOG 200 METER

RUN 200 METER @ 100%

JOG 200 METER

RUN 200 METER @ 100%

JOG 200 METER

**score only 100% effort times**

B: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

30 AIR SQUATS

20 PUSH UPS

10 CLEAN AND JERKS

5 C2B

RX: 115/73

Mobility

tricep smash

quad smash w/ bar

Core

OPTIONAL CORE

400M OH KB CARRY

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