“3/28/14”

BOX – CrossFit

View Public Whiteboard

“Mar 28, 2014” (No Measure)

row 250m

Dynamic warm up:

Shoulder circles (20 both ways)
30 jumping jacks
10 push ups
30 DU’s
20 air squats

banded shoulder distraction
banded hip distraction

3 rounds:

5 thrusters (95/65)
5 bar facing burpees
rest 30 secs

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Leave a comment