7/24/13

BOX – CrossFit

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The 27 (No Measure)

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

Core

Farmer’s Walk (4 x 50m 70/45#)

Metcon

Metcon (Weight)

A- EMOM FOR 16 MIN
EVENS: 3 PUSH PRESS @ 75%
ODDS: 10 DU

Metcon (No Measure)

B1- Negative Pull Ups @ 41X0; 3-5 x 3
B2- 8 X3 HSPU ; SCALE DOWN WITH NEGATIVES AND DB STRICT PRESS; REST 3 min,

Metcon (Time)

C- 50 UB RUSSIAN KB SWINGS 70/53#, IF YOU DROP ITS 5 BURPEES

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