“4/24/13”

BOX – CrossFit

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“4/24/14” (No Measure)

10 Pushups
10 Squats
10 Russian swings
10 Lunges
10 Pullups
10 Slam ball tosses

Metcon (AMRAP – Reps)

30 MIN AMRAP @ 90%
1 MIN STATIONS:

RUSSIAN SWINGS 1.5/1
STEP UPS 24/20
SLAM BALLS
BURPEES
REST
PULL UPS
GOBLET SQUATS
BOX JUMPS
PUSH UPS
REST

Mobility

250m row – easy pace

Couch stretch

Iliacus smash on KB