BOX – CrossFit
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