“7/11/14”

BOX – CrossFit

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“July 11, 2014” (No Measure)

Olympic wall sq w/ ext rot
Super front rack
1 min bottom squat
10 pause front squats

A: Front Squat (1 set every 90 sec )

2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%+

B: Metcon (Time)

5 ROUNDS – FROM FLOOR

10 FRONT RACK REVERSE LUNGES
10 SNATCH GRIP RDL
10 DIPS
**SAME LOAD ON BAR

Mobility

Triceps smash

Partner internal rot floss

Partner hamstring smash

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