Danger Zone

CrossFit Boro – CrossFit

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A: Metcon (Weight)

9 MIN TO BUILD TO 1RM STEP UP EACH LEG ON 20″ BOX
**2 DB SO WEIGHT IS BALANCED EVENLY

**SCORE AS TOTAL WEIGHT OF BOTH DB

B: Metcon (AMRAP – Rounds)

EMOM FOR 16 MIN

MIN 1: 10 ALT STEP UPS @ 60% OF A

**GO OFF LOWEST LEG #

MIN 2: 6 EACH DB HANG CLEAN & JERK @ STEP UP DB

C: Metcon (Time)

MAX EFFORT FRONT RACK HOLD **BARBELL FROM RIG@ 200% OF A

REST 30 SEC THEN 5 FRONT SQUATS @ C

Mobility

Executive Stretch and Pigeon Stretch

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