6/30/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- 8 SINGLE LEG HIP EXTENSIONS EACH LEG

A2- 15 BATWING ROWS W/ 3 SEC PAUSE @ TOP

Warm-up

super front rack

200m run

2 rounds

5 power cleans

5 front squats

5 push press

5 kipping swings

A: Metcon (Weight)

6 MIN EMOM

3 POWER CLEANS + 3 FRONT SQUATS + 3 PUSH JERKS

RX: 185/123

B: Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Mobility

barbell quad smash

side deltoid smash

foot smash (optional)

Conditioning

400M SLED DRAG AHAP

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