“10/9/13”

BOX – CrossFit

View Public Whiteboard

Dynamic 1 (No Measure)

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

Farmer’s Carry (200m )

Men: Red+15lb plate

Women: blue plate

“Row Over that Hump!” (Time)

Row 1000m

THEN…

5 Rounds:

5 S2OH (155/105)
15 pull ups

GHD Situps (50 reps on your own time )

followed by 75 back extensions

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