7/27/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

1-6-1 STRICT PULL UP PYRAMID

8 REVERSE LUNGES @ 25% OF BS

REST 40 SEC

A: Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

27/21 CALORIE ROW

21 POWER CLEANS @ 135/93#

15 BURPEE BOX JUMP OVERS @ 24/20″

REST 4 MINUTES

B: Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

27/21 CALORIE ROW

21 POWER CLEANS @ 115/78#

15 BURPEE BOX JUMP OVERS @ 24/20″

REST 4 MINUTES

C: Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

27/21 CALORIE ROW

21 POWER CLEANS @ 95/63#

15 BURPEE BOX JUMP OVERS @ 24/20″

Mobility

barbell internal rotation smash

couch stretch

Conditioning

5 X 500M SKI

REST 2 MIN

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