Wednesday 08/19/2020

CrossFit Boro – CrossFit

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A: 10 MIN TO WORK ON SQUAT CLEAN AND OH LUNGES (10MIN)

10 MIN TO WORK ON SQUAT CLEAN AND OH LUNGES

B: Metcon (Time)

B- FOR TIME (16 MIN CAP)

120′ SINGLE DB OVERHEAD LUNGE

10 HANG SQUAT CLEANS (1ST WEIGHT)

80′ SINGLE DB OVERHEAD LUNGE

8 HANG SQUAT CLEANS (2ND WEIGHT)

80′ SINGLE DB OVERHEAD LUNGE

6 HANG SQUAT CLEANS (3RD WEIGHT)

80′ SINGLE DB OVERHEAD LUNGE

4 HANG SQUAT CLEANS (4TH WEIGHT)

40′ SINGLE DB OVERHEAD LUNGE

2 HANG SQUAT CLEANS (5TH WEIGHT)

RX MEN: 135/185/225/255/285 & 50# DB

SCALED MEN:

93/123/153/173/193 & 35# DB

RX WOMEN:

95/125/155/175/195 & 35# DB

SCALED WOMEN:

63/83/103/123/133 & 20#

C: Metcon (No Measure)

C- ON YOUR OWN

2 ROUNDS

40 HIP EXTENSIONS

40 EACH LEG GLUTE BRIDGES

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