“5/21/14”

BOX – CrossFit

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“May 21, 2014” (No Measure)

Banded lateral opener (BASL book – Anterior shoulder section)
Dbl LAX forearm smash
200m run
250 row
10 bench w/ bar (pause at bottom for 5 seconds

A: Close Grip Bench (12 mins to build to 3 rep max )

B: Metcon (3 Rounds for time)

TEAM FARMERS WALK:

*TEAMS OF 3 COMPLETE 3 X 200M
**RX IS RED FOR GUYS AND YELLOW FOR GIRLS

C: 750m Row (Time)

750m row for time

Mobility

400 walk immediately after row

Anterior shoulder smash against wall

Monkey bars of deat

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