“5/30/14”

BOX – CrossFit

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“May 30, 2014” (No Measure)

Sink mob
Banded OH distraction (make sure you are in external rotation)
4 min AMRAP:
4 Dips
4 Pullups
4 Cleans
4 Situps

A1: Weighted Pull-ups (heavy 2 rep weighted chip up x3 )

A2: Strict pull up (AMRAP UB strict pull ups x3)

A3: V-ups (25 reps x3 )

B: Turkish Get-up (8 mins to build to a heavy rep (each arm) )

SAME WEIGHT EACH ARM

C: Metcon (Time)

For Time:

5-4-3-2-1
CLEAN (ANY TYPE) 225/155
Muscle Up
**SUB IS x2 CTB

Mobility

Triceps smash

Gut smash

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