BOX – CrossFit
“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