“11/19/13”

BOX – CrossFit

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Bar warm up (No Measure)

250 Row
10 Front squats
10 Shoulder Presses
10 Deadlift
10 Pushups

“Lets end it with a row” (4 Rounds for reps)

3 min AMRAP:
10 thrusters (95/63)
10 T2B

rest 2 min THEN…

3 min AMRAP:
10 DL (135/93)
10 box jumps

rest 2 min THEN…

3 min AMRAP:
10 push ups
10 power cleans (135/93)

rest 2 mins THEN…

Row 1000M for time

Mobility

Shoulder Rotator Smash & Floss (Area 2)

Tricep Extension Smash (Area 4)

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