8/28/17

CrossFit Boro – CrossFit

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Warm-up

banded hip opener

super front rack

2 rounds

5 air squats

5 scap pullups

5 clean and jerks

A: Front Squat (10 X 3 FRONT SQUATS @ 95%)

REST 90 SEC

B: Metcon (No Measure)

EMOM FOR 12 MIN

MIN 1: 8 PARTNER GLUTE HAM RAISES

MIN 2: 4 STRICT PULL UPS

C: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mobility

2 MILE BIKE COOLDOWN

barbell quad smash

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