“3/18/14”

BOX – CrossFit

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“Mar, 18 2014” (No Measure)

3 rounds:

5 C&J w/ bar
10 Kipping swings
15 squat

Toes-To-Bar (6 mins to work on skill)

“Mar 18, 2014” (3 Rounds for reps)

2 MIN AMRAP
10 WALLBALLS
10 BURPEES

REST 2 MIN

4 MIN AMRAP
7 CLEAN AND JERK 135/93
7 T2B

REST 2 MIN

6 MIN AMRAP
10 CLEAN AND JERK
20 WALLBALLS
30 BURPEES

Front Squat (3-3-2-2-1-1 RAMP every set)

Mobility

Low back smash

Gut smash (Supernova, KB, softball, kickball, etc.)

Couch stretch

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