CROSSFIT
*Base Week*
Gymnastic Strength
12 min to complete:
4 Rounds
3-5 Strict T2B + 5-10 Kipping T2B
1-3 x 1 Strict Muscle Up + 2 Ring Dips + 1 MU Negative
Metcon
12 min AMRAP:
5 HSPU
10 Pistols
20 Sit Ups
30 Double Unders
COMPETITION
![](https://4bfit.com/wp-content/uploads/2018/01/Screen-Shot-2018-01-06-at-10.14.34-AM.png)
3 Rounds for Time
12 DB Weighted Box Step Overs (35,25#) (24″,20″)
18 GHD Sit Ups
LEANX
10min EMOM:
Min1: 15 Plate GTOH into ME plate OH lunges
Min 2: Rest
*immediately into…
10min EMOM:
Min1: 10 Pull Up into ME wall balls
Min2: Rest
*immediately into…
10min EMOM:
Min1: 10 RKBS into ME sit-ups
Min2: Rest
BOX NEWS
Grab your partner! The Internal Throwdown is Saturday, February 10th at 8:30am in New Albany. Same sex partner teams will compete in 3 workouts the top 5 teams moving onto a final. We’ll have sign-ups out starting next week. There will be a $10 entry fee per team this year to help us provide prizes, giveaways, and post throwdown party supplies!
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