“3/11/14”

BOX – CrossFit

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“Mar 11, 2014” (No Measure)

Row 250m

3 rounds:
8 burpees
8 box jumps
12 DU
rest 30 secs

“Mar 11, 2014” (3 Rounds for reps)

3 full cycles of…

90sec Work Stations:

-wallballs
rest 1 min
-burpees
rest 1 min
-box jumps (step down)
rest 1 min
-push ups
REST 3 MIN

****Score is total reps EACH ROUND

Bent Over Row (4×8 @115/73 *SLOW AND CONTROLLED)

Mobility

Psoas smash (LAX & KB)

Illiacus smash

Couch stretch

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