“8/18/14”

BOX – CrossFit

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“Aug 18, 2014” (No Measure)

OH Thoracic ext w/ bar
Olympic wall sq w/ ext rot
10 Snatch grip presses
10 PVC OHS

A: Front Squat (10 mins to build to heavy double )

B: Metcon (No Measure)

4 ROUNDS NOT FOR TIME, 16 MIN CAP:

10 GOOD MORNINGS @ 105/73#
10 BENT OVER ROWS
4 SNATCH GRIP BEHIND THE NECK PRESSES

C: Squat Snatch (8 mins to build to 1RM)

Mobility

Deltoid smash

Posterior shoulder smash

Suprapatellar smash

WEAR LONG SOCKS TOMORROW

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