“8/8/14”

BOX – CrossFit

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“Aug, 8 2014” (No Measure)

Agility ladder:
One foot per space
Two feet per space
Switch stance on both sides
PVC ext rot
10 clean & jerks per partner
10 pullups per partner

A: Metcon (Time)

AS A TEAM COMPLETE:

80 FRONT RACK LUNGES (135/93)
60 PULL UPS
40 HANG CLEAN + JERK
20 OHS
1000M ROW

While one partner works, the other does isometric holds as follows:

LUNGES = FLR
PULL UPS = HS HOLD OR PLATE OH
CLEANS = BOTTOM SQ
OHS = DEAD BUG
ROW = DL HOLD

Mobility

Posterior shoulder smash

VMO smash

Triceps smash

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