“12/6/13”

BOX – CrossFit

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“Dec 6, 2013” (No Measure)

250m Row

20 Jumping Jacks
5 Burpees
20 DUs
5 Pullups
20 Mountain Climbers

“19 days till Christmas!!” (Time)

5 rounds @ 90% effort:

15 burpees
15 abmats
15 step ups (24/20)
15 pull ups (no butterfly)
rest 2:30

Mobility

Roller calf smash (Area 12)

Bone saw calf smash (Area 12)

Posterior chain smash & floss (Area 9)
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