3/7/16

CrossFit Boro – CrossFit

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Warm-up

200m run

3 rounds:

8 AS

8 sec HS hold

8 Hollow rocks

Burgener WU

Skill Work

12 min EMOM:

Odds – 10 hollow rocks

Evens – 3 Hang Snatches @ 60%

Metcon (Time)

4 rounds:

6 HSPU

12 Goblet squat

400m run

Rest 90 sec

L2/ Rx- 53 (green)/ 35 (yellow) &

1 Abmat

Scaled- 35 (yellow)/ 26 (blue) & Seated DB Press (30/20)

Mobility

Side deltoid smash

Foot smash

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