“1/20/14”

BOX – CrossFit

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“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)

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