140804 Monday

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Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 4-8:
Good Morning,
1-arm DB Thruster,
T2B (Strict Rnd 1),
Clean & Jerk (Strict Press Rnd 1),
Box Jump (Step-down Rnd 1).

Strength Development

A1. : BTN Push-press ( @ 21X1; 6-10 x 3)

A2. : Kneeling Torso Row (@ 21X1; 6-10 x 3)

WOD

Metcon (Time)

Complete 4 Rounds of:

5 C&J (Best BTN Push-Press x 10 NTE 135/95lbs)

10 Box Jumps (NTE 24/20″)

200m Run

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