10/13/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

200M SPRINT

5 DEADLIFTS @ 315/203

Warm-up

KStar lunge

Pigeon

3 rounds:

5 Pushups

6 Alt KB snatch

7 Jumping jacks

Then…

Burgener WU

A: Front Squat (6 X 4 FRONT SQUATS @ 88+%)

REST 2:30

B: SNATCH + HANG PWR SNATCH (EMOM FOR 10 MIN)

C: Metcon (Time)

4 ROUNDS

4 BENCH @ 205/133

8 ALT KB SNATCH @ 53/35

12 BOX JUMPS

REST 1 MIN

Mobility

Bonesaw calf smash

Banded OH distraction

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