“7/24/14”

BOX – CrossFit

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“July 24, 2014” (No Measure)

50m run
10 air squats
50m run
5 max vertical jumps
50m run
30 second mountain climbers
50m run

A: Metcon (4 Rounds for time)

4 ROUNDS:

10 BOX JUMPS 30/24
*STEP DOWN
200M RUN
15 BACK SQUATS @ 185/123#
REST 3 MIN

B: Metcon (Time)

AFTERBURNER
RX
60 CAL ROW
50 T2B

SCALED
60 CAL ROW
1 MIN FLR

Mobility

Gut smash w/ LAX on box

Low back smash

Foot smash