BOX – CrossFit
“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