BOX – CrossFit
“Apr 8, 2014” (No Measure)
1st rib
Banded Super front rack
10 Hang muscle cleans
10 Hang power cleans
10 Jerks
10 Pullups
A: Power Clean (15 mins to build to 1 rep max, with GOOD FORM)
B: “Apr 8, 2014” (Time)
20 MIN CAP:
For time:
10 C&J (135/93)
20 C2B
8 C&J (155/103)
16 C2B
6 C&J (185/123)
12 C2B
4 C&J (205/133)
8 C2B
2 C&J (225/153)
4 C2B
C: 2k Row (Time)
Max Effort 2k Row
Mobility
Lateral seam smash
Blue Angel
T-spine smash and scrub