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July 12, 2017

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CrossFit Black Box – CrossFit


500m Row

400m Run

1min leg swings each leg

Samson stretch 1min each leg

10 dislocators w/pvc

10 OHS w/pvc


The Gauntlet (AMRAP – Rounds and Reps)

“The Gauntlet”

With a 30min Clock…


1,000m Row

50 Thrusters, 45/35

30 Pull-ups



10 Rounds:

15 Wall Balls, 20/14

3 Power Snatches, 135/95

If finished with above, max rounds and reps of “Cindy” in remaining time.

5 Pull-ups

10 Push-ups

15 Squats
RX= Rounds and reps of Karabel (if all is done as prescribed)

RX+ = Rounds and reps of Cindy (if all is done as prescribed)

Cool Down

-Banded hamstring stretch

-Banded overhead distraction

-Quad stretch and rollout


Bench Press (8-8-8-8-8)

5 sets of 8 at 70% of your 1RM Bench

*super set with bent over rows*

Bent Over Row (8-8-8-8-8)

Men use: 135lbs

Women use: 95lbs