New Albany, Wednesday, 02/14/18

CROSSFIT
*Base Week*

Weightlifting 
12 min to Build to a moderately Heavy Snatch

Metcon
Open WOD 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 85)
10 Muscle-ups

 

COMPETITION

A. Complete w/ Warmup
2 Rounds
12 Chalk Angles
20 90/90 SA BU KB Marches (Each Side)
5 KB Presses (Each Side)

B. 3 Rounds
20 Unbroken Hang Power Cleans (115, 75#)

*sets of 20 must be unbroken, if you break, that set does not count, start over at 1h

 

LEANX

A. 4 Min AMRAP Partner Carries:
1 Rig to Wall Fireman’s Carry (each partner)
1 Rig to Wall Wheelbarrow Carry (each partner)

 

B. 15 Min AMRAP:
4 Wall Walks
8 SA KB Front Rack Reverse Lunges/Side
12 SA KB Hang Cleans (6/Side)
16 Mountain Climbers