June 25, 2017 by thao



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Marie and Cole taking the first place win at CrossFit MOB In the Battle Of The Boxes comp! Not only did Marie and Cole win the took first place in every event…

Warm Up: 8 mins
3 Rounds
7 Hang Cleans Unloaded Barbell
7 Hollow Body Kipping Swings

Mobility: 6 mins
Tricep smash on barbell 2 min/arm

Strength: 12 mins
3×8 Giant sets climbing as Heavy as possible (AHAP)
Bench Press
DB Alternating Curl
DB Flies

Metcon: 17 mins
AMRAP 17 mintues
15 Pull-ups
10 Squat Cleans 135/95
15 Box Jumps 24/20

Elite Competition Class

1) Snatch 20 Mins
4 Rep Max
4 Reps @ 90% 4 RM
4 Reps @ 85% 4 RM

2) Overhead Squats: 15 Mins
10×3 Across

3) Conditioning:
3 Rounds For Time
10 Power Cleans 205/155
15 Strict HSPU


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