East, Monday, 02/12/18

CROSSFIT

Gymnastics:

MU Progressions 
HSPU

Metcon:

For time:
30-20-10
Alt. DB Snatch 50, 35
Box Jumps

*After every set of Box Jumps perform 50 DUs

COMPETITION

Snatch Deadlift
5 x 3 @ 90% 

– then – 

4 Rounds
1 Snatch Balance + 2 OHS

*Climbing in weight, to get to a moderately heavy set. The focus is still speed and positions but feel free to challenge yourself with something a little heavier

LEANX

4 Rounds; 40 sec on 20 sec off alternating between:

1. DB Skier Swings
2. DB Overhead Rig to Wall Carry
3. DB Plank Taps
4. DB Rig to Wall Farmers Carry

-then- 

8 Min AMRAP:

10 Med Ball Toe Crunch
10 Med Ball Leg Lowering (R)
10 Med Ball Leg Lowering (L)
10 Med Ball Russian Twists

BOX NEWS

A big congrats to all of our athletes who competed on Saturday for the Internal Throwdown, as well as a huge thank you to everyone that was there helping out when needed and being a cheering support for the 4bEasts on the competition floor.