WOD 6.9.14

Main – CrossFit

Warm-up

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Shoulder Press (5 RM in ten Minutes)

Do singles until you are close to your 5RM then knock out a PR!

Shoulder Press (2 X 5 @ 90% of 5RM)

Metcon

Boxes and Deads (Time)

12-9-7
Box Jumps or step ups 24″/20″
Dead-Lifts 275#/175#

Rest 3 minutes

Do it again
RX + = 365#/225# and 30″/24″ Box

Cash Out

Handstand walks or holds. 2 minutes.

Cool Down

Low back and hip flexors/quads. Foam rolling and couch stretch, and banded hamstring stretch while lying (one leg at a time)

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