1/29/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

30 PUSH PRESS @ 135/93

90 AIR SQUATS

30 HSPU

1/29/16 (No Measure)

KStar lunge

Pigeon

1:00m on bike

3 rounds:

7 Thrusters

7 Pullups

A: Back Squat (7 X 2 BACK SQUAT @ 80-85%)

REST 90 SEC

B: Metcon (No Measure)

20 MIN EMOM

MIN 1: 15/12 CAL ROW

MIN 2: 10 THRUSTERS (45/33)

MIN 3: 15/12 CAL BIKE

MIN 4: 10 PULL UPS

Mobility

Barbell quad smash

Lateral seam smash

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