“1/31/14”

BOX – CrossFit

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“Jan 31, 2014” (No Measure)

Super front rack
Banded elbow distraction

2 rounds:
10 S2O
10 front squats

“Jan 31, 2014” (No Measure)

EMOM for 30 min:

Evens: 4 clean and jerks (115/73)
Odds: 8 prisoner lunges

Mobility

Posterior shoulder smash

Later seam smash (high)

Anterior shoulder smash