“3/3/14”

BOX – CrossFit

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“Mar 3, 2014” (No Measure)

Super Lunge
Pigeon
Banded elbow distraction
Super Front Rack
6 minutes to build to front squat weight

Front Squat (5-3-2-1-5-3-2-1 Build heavier every set, rest 90s )

Clean and Jerk (10 mins to build to heavy rep)

“Mar 3, 2014” (Weight)

EMOM for 20 mins:

EVENS: ROW 200M AFAP

ODDS: 2 C&J @ 60%
(ADD 1 C&J EACH ROUND)

Mobility

Barbell adductor smash

Barbell quad smash

Neck tack and floss

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