CrossBox  Fitness  Journal: Workout  of  The  Day: Friday, 160909

CrossBox International, A World United in Fitness

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Oeste Cross Box Hipolito Center Park – Bairro Arenes, 2560 Torres Vedras, Portugal

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CrossBox Fitness 160909 

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Warm Up 100 Air Squats/ Strength Push Press 2-2-2-2-2-2 Push and Jerk 3-3-3-3-3-3- W.O.D 15 Minute Hard Cap 27-21-15-9 Row ( Calories) Thrusters (95 , 65)

CrossBox Boxing 160909 

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Warm Up 2 – 1 Minute Rounds Weighted Jab Cross 2 1 Minute Rounds Jump Rope 50% Max 20 Minutes AMRAP use 5lb weights for all movements 50 Jab Cross 10 CrossBox Push ups 10 CrossBox Burpees 10 CrossBox Sit ups

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