BOX – CrossFit
“Apr 15, 2014” (No Measure)
Barbell internal rotation smash
20 PVC passthroughs
20 Kips on rig
New Burgener WU
Muscle-ups (8 mins to work on skill )
1 hang power clean + 1 hang squat clean (12 mins to build to heavy complex)
“Apr 15, 2014” (Time)
15 MIN CAP:
10 SNATCH @ 155/103
5 MU OR
10 STRICT PULL UPS
10 DIPS (FULL RANGE)
8 SNATCH @ 135/93
4 MU OR
8 STRICT PULL UPS
8 DIPS (FULL RANGE)
6 SNATCH @ 115/83
3 MU OR
6 STRICT PULL UPS
6 DIPS (FULL RANGE)
4 SNATCH @ 95/63
2 MU OR
4 STRICT PULL UPS
4 DIPS (FULL RANGE)
2 SNATCH @ 75/53
1 MU OR
2 STRICT PULL UPS
2 DIPS (FULL RANGE)
Metcon
Posterior shoulder smash
Deltoid smash
High trap smash