“4/16/14”

BOX – CrossFit

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“Apr 16, 2014” (No Measure)

Banded ankle mob
1st rib w/ LAX ball
10 PVC wall OHS
8 X Snatch DL + Snatch w/ bar

A: 1 SNATCH PULL + 1 SNATCH HIGH PULL + 1 POWER SNATCH + 1 OHS (20 reps of complex, RAMP every set )

B: RDL (4×8, rest 90 sec between sets)

choose load, but make it look good!

C: “Apr 16, 2014” (No Measure)

18 MIN EMOM:

EVENS: 5 BENT OVER ROWS (115/73)
ODDS: 5 THRUSTERS (115/73

Mobility

Low back smash

Neck tack and floss

Quad smash

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