“1/21/14”

BOX – CrossFit

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“Jan 21, 2014” (No Measure)

Super front rack
Side banded hip opener
Front banded hip opener

20 air squats
20 push ups
20 Kipling swings

Front Squat (5,4,3,5,4,3 ramp up every set)

Power Clean (4 sets of 30 secs of power clean @ 60% rest 2 mins)

“Jan 21, 2014” (AMRAP – Rounds and Reps)

20 min AMRAP:

200m run
10 air squats
8 chest to bar pull ups
6 push ups

Mobility

Barbell quad smash

Barbell adductor smash

Barbell tricep smash

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