“8/4/14”

BOX – CrossFit

View Public Whiteboard

(No Measure)

Super front rack
KStar lunge
Pigeon
10 PVC OHS on wall
10 Front squats w/ bar

A : Front Squat (1 rep every minute for 8 mins @24X1 HEAVY ALL SETS)

B: Tall Snatch (5×2 w/ barbell )

C: Hang Snatch (10 mins to build to heavy hang squat snatch)

D: Metcon (3 Rounds for reps)

3 ROUNDS FOR MAX REPS:

1 MIN PUSH UPS TO BAR
1 MIN GOBLET SQUATS (70/53)
1 MIN WALLBALLS (20/14)
REST 2 MIN

Mobility

Quad smash w/ KB

Lateral seam smash

Blue angel

Leave a comment