“1/6/14”

BOX – CrossFit

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MOB Warm up (No Measure)

Jog 400

Mobility x 10 each:
-trunk twist
-golf swing
-straight leg swing front + side
-inchworm+5 each step foot to hand
-high knee tuck + lunge

“2014 Open Training day 1” (Time)

7 min AMRAP:
5 snatch (95/63)
7 pull ups

rest 5 min

5 min AMRAP:
10 thrusters (95/63)
10 burpees

rest 5 mins

Row 3k for time

****Score your 3k, put AMRAP scores in comments

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