6/27/14 – CrossFit Fixx
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6/27/14

26
Jun

6/27/14

Main – CrossFit

Warm-up

3min MB run (bear hug) (14/10)
3×10″/10″ PVC Sumo Box BS
3×10″/10″ PVC Sumo DL
3×10″/10″ PVC Snatch

Skill Work

5min working kick up to handstands, use wall or spotter for support

WOD

Metcon (Time)

30s HS hold
10 Snatch (45/35)
12 BJ (20/16)
14 Snatch (65/45)
16 BJ
18 Snatch (95/65)
20 BJ
30s HS hold

250 Row (Time)

250 Row

Cool Down

3min rowing

Mobility

IT band lengthening on box or elevated surface

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