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Monday 3/3/14: CrossFit CSA WOD


general + focus on hip speed and mobility



Box Squat

Work up to 3RM

Then 1 set AMAP at 80% of the 3RM

*box height is ideally placed at below parallel, but should be adjusted to the individual based on their ability.  No one should be “dropping” down onto the box, but lowering to it with control.




2min bar-facing burpees

1min thrusters 95/65

1min rest


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