11/4/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

300OM ROW

Warm-up

banded hamstring floss

3 rounds

5 RDLs

5 thrusters

5 bench dips

5 russian swings

A: Metcon (Weight)

5 ROUNDS

7 AXLE DEADLIFTS @ HVY

30 SEC D BALL HOLD

B: Metcon (Time)

5 ROUNDS

10 AXLE THRUSTERS @ 65/45

10 RING DIPS

10 RUSSIAN SWINGS @ 53/35

Mobility

blue angel

low back smash

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