“4/29/14”

BOX – CrossFit

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“Apr 29, 2014” (No Measure)

SUPER FRONT RACK
20 PVC PASSTHROUGHS
5 JUNK YARD DOGS
10 PWR CLEANS
10 PWR SNATCH

1 CLEAN PULL+1 HANG FULL CLEAN + 1 FRONT SQUAT+2 S2OH (20 mins to build to heavy complex )

Metcon (Time)

20 MIN CAP:

PERFORM 30 SNATCHES @ 155/105

**Every minute preform 4 C2B pull ups

Mobility

POSTERIOR SHOULDER SMASH

BLUE ANGEL

LATERAL SEAM SMASH

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