“11/4/13”

BOX – CrossFit

View Public Whiteboard

AD or Row (No Measure)

easy pace for 5 mins

A: Back Squat (10×3 @ 75% 30X1 tempo! )

B1: DB push press (6×4 heavy)

B2: KB swing (6×8 PERFECT form (70/53) )

C: OH lunge (60 lunges on your own time (red/yellow plate))