“3/13/14”

BOX – CrossFit

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“Mar 13, 2014 OPEN ATHLETES” (No Measure)

10 PVC passthroughs
10m handstand walk (scale = 2 wall walk)
10 hanging knee raises
10 squats

“Mar 13, 2014 NON-OPEN” (No Measure)

3 rounds –
10 good mornings
10 hang clean & jerks

“Mar 13, 2014 OPEN ATHLETES” (Time)

BREAK HOWEVER YOU WISH:

COMPLETE…

-20 BEAR CRAWLS
-100 HOLLOW ROCKS
-125 SEC IN WALL FACING
HANDSTAND (NOSE AND TOES TO WALL IS RX, SCALE AS NEEDED)
-150 AIR SQUATS

“Mar 13, 2014 NON-OPEN” (Time)

5 rounds:

9 DL (135/93)
7 HANG CLEANS
5 S2OH

Mobility

Neck tack and floss

Posterior shoulder smash

Blue angel smash

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