“9/18/13”

BOX – CrossFit

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“Boro WU” (No Measure)

run 400
15 PVC pass throughs,
15 perfect wall squats with PVC
15 wall balls to target
12 plate angels

Suitcase carry (100m each hand )

1 Red+1 yellow for men
1 Red/blue for women

“Let’s jump over that hump!” (2 Rounds for reps)

You will have 2 scores! One from the 1st amrap, then one from the second.
10 min AMRAP:

10 box jumps (24/20)
10 KB swings (blue/red)
10 push ups

rest 7 mins THEN…

repeat AMRAP

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