“8/13/14”

BOX – CrossFit

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Warm-up Aug 13th (No Measure)

Hip capsule w/ ext rot – option 2 w/ band (Area 6 in BASL)
Banded hamstring floss
3 rounds:
20 DUs
8 front squats

A: Back Squat (5.4.3.5.4.3 RAMP every set )

B: Metcon (Weight)

In teams of 2 :

As a team in 10 mins, each person must accumulate a 1 rep max squat clean

C: Metcon (Time)

Then..

Partner WOD as a team accumulate:

150 DU
100 DL @ 185/123
50 HSPU (RX STRICT)

Mobility

Low back smash

Psoas smash w/ Supernova

Hamstring smash w/ Supernova

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