“7/5/13”

BOX – CrossFit

View Public Whiteboard

Dynamic 1 (No Measure)

-sprint to wall and back
-high knees
-but kicks
-lunges
-inch worm

“The July 4th Hangover” (AMRAP – Reps)

5 min AMRAP @90% effort:

-10 step ups
-8 push ups
-6 air squats

rest 3 mins (walk around, do NOT sit down)

5 min AMRAP @90% effort:

-10 jumping lunges
-10 double unders
-10 ab mat sit ups

rest 3 mins (walk around, do NOT sit down)

5 min AMRAP @90% effort:

-6 burpee box jumps
-8 push ups
-10 hollow rocks

****score is total accumulated reps for all 3 AMRAP’s

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