“4/17/14”

BOX – CrossFit

View Public Whiteboard

“Apr 18, 2014” (No Measure)

3 rounds:
10 Slam ball shoulder throws
10 Lunges
10 DUs

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

10 PUSH UPS
15 SLAM BALLS
20 STEP UPS
REST 3 MINS THEN…

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

10 PULL UPS
15 BURPEE BOX JUMPS
20 DU
REST 3 MINS THEN…

Metcon (Time)

100 russian swings for time

Mobility

couch stretch 2 mins per side

KB Achilles (A – chill – es) smash

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