Miss Congeniality

CrossFit Boro – CrossFit

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A: Snatch Grip Deadlift (8×4)

@ 4040 TEMPO @ 90% OF 1RM SNATCH

REST 75 SEC BT SETS

B: Metcon (Weight)

EVERY 30 SEC FOR 30 ROUNDS

INT 1: 1 POWER SNATCH

INT 2: 1 SQUAT SNATCH
OK WODIFY WINNERS, ALL SETS MUST BE SAME WEIGHT TO PUT INTO WODIFY. NO LAST INTERVAL BUMPS TO WIN THE LEADERBOARD TODAY. IF YOU SUCK AT SNATCHES PLEASE TAKE TODAY TO FOCUS ON FORM!

<3 BRACK

C: Metcon (AMRAP – Rounds)

4 ROUNDS ON YOUR OWN

40 BANDED PULL DOWN AND APARTS

30 GHD HIP EXTENSIONS

20 HAND RELEASE PUSH UPS

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