“8/6/14”

BOX – CrossFit

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“Aug, 8 2014” (No Measure)

Hip capsule w/ ext rot – option 2 w/ band (Area 6 in BASL)
3 min AMRAP:
5 Burpees
4 Cleans w/ bar
3 Kipping swings (rings or bar)
2 min to warm up on back squat

A: Back Squat (9 mins to build to 3 rep max )

B: Metcon (Time)

10 ROUNDS – 30 MIN CAP:

10 BURPEES
5 FULL CLEANS @ 165/113
2 MU OR 5 C2B
**SCALE APPROPRIATELY

Mobility

partner internal rot mob

Barbell quad smash

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