New Albany, Friday, 01/19/18

CROSSFIT
*Load Week*

Strength
Front Squat:
Build to a heavy 3
-then-
2 x 3 @ 85% of heavy 3

Metcon
For Time:
12 – 10 – 8 – 6 – 4 -2
Wall Balls
2 – 4 – 6 – 8 – 10 – 12
T2B
*9 min time cap

COMPETITION

4 Rounds:
10 sec Chin Over Rings Hold (on high rings)
20 Sec Hollow Body Hang
-Then- 
50 Banded Scaptions
50 Banded External Rotations

LEANX
A. 6 Rounds:
30 KB Plank Taps 
20 Speed Skaters
10 T2B
*At the end of each round must perform 30 Sec ISO Plate Hold (45, 25)

B. Cash Out:
Tabata Alt Med Ball Slams