“8/21/14”

BOX – CrossFit

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“Aug 21, 2014” (No Measure)

Banded OH distraction
200m run
PVC OH duck walk to wall and back
10 box jumps

A: Metcon (Time)

10 ROUNDS – 22 MIN CAP:

5 BAR FACING BURPEES
3 OHS @ 135/93#
5 BOX JUMPS

B: Metcon (Time)

AFTERBURNER:

60 CAL ROW
50 T2B
**SCALE IS 35 SUPER SLOW DEAD BUGS

Mobility

400m walk

Hamstring smash on supernova

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