BOX – CrossFit
“Jan 20, 2014” (No Measure)
Banded overhead distraction
Olympic Wall squat w/ external rotation
2 rounds of:
10 Push jerks w/ bar
10 Front squats w/ bar
Burgener WU (vary for clean)
2 hang squat clean + 1 jerk (15 mins to build to heavy complex )
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Mobility
(2 min/side)
Heel cord smash w/ KB
Lateral seam smash
Forearm smash (both top and bottom)