7/9/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

A- 1-5-1 STRICT PULL UPS

20 SEC REST BT SETS

B- 4 X 12 EACH DB BULGARIAN SPLIT SQUATS

REST 1 MIN BT SETS

A: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
MIN 1-8

REST UNTIL B IF YOU FINISH EARLY

B: Metcon (AMRAP – Rounds and Reps)

MIN 8-16 AMRAP

7 BAR FACING BURPEES

7 T2B

7 FRONT SQUATS FROM FLOOR @ 155/103#

C: Metcon (Distance)

MIN 16-24

MAX METERS ON ROWER

Mobility

couch stretch

lateral seam smash

Conditioning

4 ROUNDS

SKI 300M

90 SEC REST

HARD EFFORT

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