“10/18/13”

BOX – CrossFit

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MOB Warm up (No Measure)

Jog 400 Mobility x 10 each: -trunk twist -golf swing -straight leg swing front + side -inchworm+5 each step foot to hand -high knee tuck + lunge

6 min DU circle of death (No Measure)

“7 Minutes in Heaven” (2 Rounds for reps)

7 min AMRAP: -5 bent over rows (135/93) -10 squat cleans rest 5 mins 7 min AMRAP: -5 DL (225/153) -10 bar-over burpees

Cool Down – Recovery

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