09/07/13

BOX – CrossFit

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Your Choice (Time)

4 man team (2 working at a time except on relays and base station)

BASE STATION

15 KB swings 1.5/1 pood
15 Thrusters #45
15 ab matts
15 box jumps 24″/20″

Choice 1: Run or Row
1600m relay or 2k relay

base station

Choice 2: Top or Bottom
50 HSPU or 200 squats

base station

Choice 3: Push or Pull
100 push ups or !00 pull ups

base station

Choice 4: Up or Down
200 DU or 50 Burpees

base station

Choice 5: Throw or Carry
200 Wall balls or 400m farmers carry red/yellow plates

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