“5/13/14”

BOX – CrossFit

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“May 13, 2014” (No Measure)

20 DUs
10 Swings on rings/10 Pullups
10 squats
5 OHS w/ bar (partner up…have one partner hold a PVC vertical in front of squatter. After 5 OHS, switch)

A: Double-Unders (circle of death for 8 mins )

B: Metcon (No Measure)

EMOM FOR 16 MIN:

EVENS – 2 MU OR 5 CTB
ODDS – 10 GOBLET SQUATS (70/53)

C: Overhead Squat (12 mins to build to 2 rep max )

Mobility

Posterior shoulder smash

Side deltoid smash (lean against wall)

Neck tack and floss

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