“7/3/13”

BOX – CrossFit

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Burpee Lunge (No Measure)

3 Rounds
10 Burpees
10 Walking Lunges

A: “Push Press EMOM” (Weight)

10 min EMOM:

-even: 3 PP @ 75%
-odd: 10 Double Unders

B: Negative Pull ups (41X0 tempo 3-5×3 – rest 3 mins before starting C )

C: Negative HSPU (40 reps, rest 10 secs between reps )

4 seconds down with perfect form, focus on technique

D: 50 ft sprint (8 sprints to wall, walk back for rest)

E: Core (front rack holds) (Weight)

HEAVY front rack holds

male Rx- 30 secs
female Rx- 15 secs

4 sets

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