“7/23/14”

BOX – CrossFit

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“July 23, 2014” (No Measure)

3 rounds:
10 DU
10 Air squats
5 Pwr cleans w/ bar
5 S2OH

A: Metcon (Weight)

EMOM FOR 10 MIN:

1 HEAVY FULL CLEAN AND JERK

B: Metcon (Time)

5 ROUNDS:

40 DU
20 WALLBALLS
10 PWR CLEAN @ 115/83
7 GHD SITUPS OR 20 ABMATS

Mobility

Barbell quad smash

Neck tack and floss

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