“12/12/13”

BOX – CrossFit

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“Dec 12, 2013” (No Measure)

1st rib mob

10 overhead squats with PVC
Burgener warmup with PVC
Burgener warmup with Bar

Squat Snatch (12 min EMOM, progressively adding weight )

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Mobility

2 min/side:

Low back smash

Targeted gut smash (Psoas)

Couch stretch

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