“4/22/14”

BOX – CrossFit

View Public Whiteboard

“Apr 22, 2014” (No Measure)

Super front rack
5 Clean rack delivery
5 Muscle clean
10 X 3 position cleans with bar + 1 jerk

“1 pwr clean+1 pwr jerk” (12 mins to build to heavy complex )

Metcon (Time)

5 ROUNDS:

5 WALL WALKS
7 PWR CLEANS 185/133
10 PUSH UPS

Metcon (No Measure)

100 ab mats

100 hollow rocks

on your own time

Mobility

3 min row

Blue Angel smash

T-spine smash w/ internal rotation