“4/23/14”

BOX – CrossFit

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“Apr 23, 2014” (No Measure)

Standing banded hamstring floss
https://www.youtube.com/watch?v=9rj5YOleets
1st rib overhead w/ LAX
10 PVC OHS on wall
Burgener WU

A: RDL (4×8 @185/133 rest 2 mins )

B: “1 PWR SNATCH + 1 HANG MUSCLE SNATCH + 1 OHS” (12 mins to build to a heavy complex )

C: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

*USE AN AXLE BAR IF YOU CAN
10 CLEAN @ 135/93
15 S2OH
20 FRONT RACK LUNGES

Mobility

400m walk

Quad smash

Hamstring smash

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