“9/19/13”

BOX – CrossFit

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Shoulder MOB (No Measure)

20 PVC pass thrus
1 min of 1st rib (each shoulder)
1 min of banded distraction (each)

Jerk from rack (10 mins to build to heavy jerk (split or push) )

split or push

“Chutes and Ladders” (Time)

****If you scale the clean and jerk, your weight should be around 50% of your max
10-8-6-4-2-4-6-8-10

Clean and jerks (135/95)
Toes to Bar

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