7/30/14

BOX – CrossFit

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Warm-up July 30 (No Measure)

400m run
Banded elbow distraction
5 reps of each w/ bar:
Down and finish
Muscle clean
Front squats
Hang full clean
Jerk

1 Hang Clean + 2 Front Squats + 1 Jerk

14 Min to Build to Heave Complex

SPLIT GROUP INTO TEAM A AND B…EACH TEAM WILL TRY AND ACCUMULATE MORE WEIGHT THAN THE OTHER…HAVE SOMEONE ON EACH TEAM BE SCOREKEEPER

Metcon (Time)

25 MIN CAP
PARTNER WOD
AS A TEAM COMPLETE
150 WALLBALLS
125 PUSH UPS
100 HANG PWR CLEAN @ 135/95

Mobility

Partner internal rot mob – 3 min each

Posterior shoulder smash

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