“3/31/14”

BOX – CrossFit

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“Mar 31, 2014” (No Measure)

20 PVC pass throughs

To the wall:
High knee pulls
Lunges
Flamingos
Frankensteins
2 Sprints

“Mar 31, 2014” (AMRAP – Rounds and Reps)

18 MIN AMRAP:

ROW 400M
20 OH WALKING LUNGES (45/25)
20 PERFECT PUSH UPS
20 PLATE TO OH (45/25)

Back Squat (3-3-2-1-1 start at 75% and RAMP )

Mobility

Bonesaw calf smash

Double LAX ball shin smash

Suprapatellar pouch smash w/ LAX ball

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