East, Friday, 02/02/18

CROSSFIT
*Deload Week*

Strength:

Front Squat:

Build to a heavy 3

Metcon:

8 Minute Partner Relay

2 Rig to Wall D&B
8 Alt KB Lunge 53, 35
15 RKBS

RX+ 70, 53

COMPETITION

4 Rounds:

30 sec Chin over Rings hold + 1 pull up every 10 sec

LEANX

Strength Work:

8 Mins to Complete 3 Sets of:

10 SA DB High Pull/Arm
10 Seated DB Press
20 DB Side Crunch/Side

Metcon:

15 Min AMRAP:

5 Strict Pull Ups
10 Forearm to Palm Planks
15 KB Deadlifts
20 KB Russian Twists