“7/19/13”

BOX – CrossFit

View Public Whiteboard

Dynamic 1 (No Measure)

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

“Friday Fun” (AMRAP – Reps)

3 min AMRAP:

-10 DL (95/63)
-20 DU

2 mins rest MOVE AROUND

3 min AMRAP:

-10 front squats (95/63)
– 20 DU

2 mins rest MOVE AROUND

3 min AMRAP:

-10 push press (95/63)
-20 DU

2 mins rest MOVE AROUND

3 min AMRAP:

-10 pwr cleans (95/63)
-20 DU

***SCORE IS TOTAL REPS

Cool Down – Recovery

AD or ROW easy pace for at least 7 mins

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