8/4/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

30 SEC BAR HANG

250M ROW

20 DU

Warm-up

1:00m on bike

10 Burpees

3 Hang power clean

3 Hang cleans

3 Jerks

A: 3 HANG CLEAN + 2 FRONT SQUATS + 1 JERK (BUILD TO HEAVY COMPLEX IN 13 MIN)

B: Metcon (Time)

10 ROUNDS

3 BURPEES

6 CAL BIKE

9 WALLBALLS

Core

C- 50 GHD / 90 HIP EXTENSIONS

Mobility

Gut smash on SB

Banded shoulder flexion/ext rot mob

https://www.youtube.com/watch?v=q0Elx93duAA (3:40-4:10)

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