“1/15/14”

BOX – CrossFit

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“Jan 15, 2014” (No Measure)

Banded super front rack (pg. 734-735)

3 rounds:
10 front squats
10 shoulder presses
10 DUs

Push Press (12 mins to build to heavy rep)

Wall Balls (1 set for max UB reps )

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Mobility

Barbell shoulder smash

Side Hip smash (pg. 847-848)

Lateral Anterior shin smash

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