“7/18/13”

BOX – CrossFit

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The 27 (No Measure)

27 GOOD MORNINGS BAR, 27 PRESSES BAR, 27 DL BAR, 27 FRONT SQUATS BAR

Muscle-ups (8 mins to work on MU skill )

If you cant do muscle ups, work on ring dips or ring support

Weighted Step-ups (4×6 Front rack step ups, HEAVY, 24/20 box)

“Ever do wall balls on a boat?” (Time)

5 rounds for time:

-250m row
-15 wallballs (20/14)

Recovery and Mobility

Super Friend Quad Smash! or roll your legs out on a roller!