“7/22/14”

BOX – CrossFit

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“July 22, 2014” (No Measure)

Banded bully
Banded OH distraction
2 rounds:
3 kipping swings + 1 pullup
10 pushups

A: Metcon (Time)

3 ROUNDS (10 MIN CAP):

10 C2B
20 PUSH UPS

B: Snatch Grip Strict Press (10 mins to build to 1 rep max )

C: Rope Climb (work on technique for 8 mins )

Coaches will go over these during this time

D: Metcon (No Measure)

4 ROUNDS:

EVERY 90 SEC
1 ROPE CLIMB

Mobility

Rhomboid smash

Forearm smash

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