“6/16/14”

BOX – CrossFit

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“June 16, 2014” (No Measure)

KStar lunge
Pigeon
Thoracic ext w/ bar
Super front rack (Area 2)
2 X 8 pause front squats

A: 1 FRONT SQUAT @ 24X1 + 1 FRONT SQUAT (6×2 rest 2 mins between (total time: 15 mins))

B: Metcon (Time)

3 ROUNDS OF:

20 FRONT RACK LUNGES
10 STRICT CHIN UPS

(10 MIN CAP)

***weight should be moderate

C: Hang Snatch (8 mins to build to heavy rep )

Mobility

Barbell quad smash

Lateral seam smash

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