1/13/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

2 ROUNDS

15 BOX JUMPS

20 PUSH PRESS @ 95/63

800M RUN

1/13/16 (No Measure)

Banded hamstring floss

2 min AMRAP:

8 RDL

20 DU

A: Deadlift (BUILD TO A HEAVY 3 REP DEADLIFT IN 12 MINS)

B: Metcon (Time)

5 ROUNDS

15 SUMO DL

30 DU

L2: 185/123

RX: 155/103

SCALED: 115/73 AND 50 SINGLES

Mobility

QL smash

Classic hamstring mob

Anterior shin smash

L2 Skill/Strength

4 X 20 BAND PULL THRU

http://conjugatefitness.wistia.com/medias/a94gmd98sw

4 X 15 BB HIP BRIDGE

http://conjugatefitness.wistia.com/medias/850pbklrok

4 X 8 STRICT REVERSE HYPER

http://conjugatefitness.wistia.com/medias/ph269q047x

3 MIN AD FOR CALS X 4

REST 5 MIN

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