“7/28/14”

BOX – CrossFit

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(No Measure)

Super front rack
Olympic wall squat w/ ext rot
400m run
10 PVC OHS against wall
4 min to warm up to FS weight

A: 1 FRONT SQUAT @ 24X1 + 2 FRONT SQUATS @ NORMAL TEMPO (4 sets, rest 2 mins between )

B: Metcon (Weight)

EMOM FOR 12 MIN:

2 HANG PWR SNATCH + 1 OHS @ 60%

C1: Glute Ham Raises (4×6 )

C2: Slam Balls (4×10 )

C3: Slam Ball OH lunges (4×10 )

Mobility

Barbell quad smash

Barbell adductor smash

Banded hip opener on rig

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