Thursday

CrossFit Boro – CrossFit

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A: Metcon (No Measure)

12 minute EMOM

1: 45 sec renegade rows

2: 45 sec prison snatch (1 DB snatch + 3 strict press each arm alt)

3: 45 sec bent over flys

B: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

-12 plate GTO

-12 jumps over object

-12 air squats

REST 3

5 minute AMRAP

-8 plate GTO

-8 jumps over object

-8 air squats

REST 3

3 minute AMRAP

-4 plate GTO

-4 jumps over object

-4 air squats

*score will be total rounds + reps

RX: 45/25 plate and any object

Knee height or taller

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