“3/4/14”

BOX – CrossFit

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“Mar 4, 2014” (No Measure)

“Sharks and minnows”

For 8 mins:

Coaches start as the sharks, if a member gets tagged by a coach, they have to preform the following:

5 push ups
5 air squats
5 pull ups

Then the member becomes a shark!

“Mar 4, 2014” (3 Rounds for reps)

3 min AMRAP:
15 box jumps
12 push ups
9 T2B

3 MIN REST

3 min AMRAP:
15 pull ups
12 DL (205/150)
9 burpees

3 MIN REST

3 min AMRAP:
15 pwr cleans (165/110)
12 wallballs
9 burpees

***These AMRAP’s are short so make sure you are pushing it hard each AMRAP!!

Mobility

Couch stretch

Psoas smash

High abdominal smash

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