“4/8/14”

BOX – CrossFit

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“Apr 8, 2014” (No Measure)

1st rib
Banded Super front rack
10 Hang muscle cleans
10 Hang power cleans
10 Jerks
10 Pullups

A: Power Clean (15 mins to build to 1 rep max, with GOOD FORM)

B: “Apr 8, 2014” (Time)

20 MIN CAP:

For time:
10 C&J (135/93)
20 C2B
8 C&J (155/103)
16 C2B
6 C&J (185/123)
12 C2B
4 C&J (205/133)
8 C2B
2 C&J (225/153)
4 C2B

C: 2k Row (Time)

Max Effort 2k Row

Mobility

Lateral seam smash

Blue Angel

T-spine smash and scrub

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