East, Friday, 03/09/2018

CROSSFIT
*Maintenance / Performance Week

Strength:

Deadlift

2×5 across
2×3 across
*leave 2 reps in the tank each set

Metcon:

8 min AMRAP

5 T2B
10 RKBS (53, 35)
15 Air Squats
*Rx+ (70, 53)

COMPETITION

3 Rounds

10 Handstand Kick Up Version 2
5 Strict Ring Dips with 5 sec hold at the top
*Handstand Kick Up Version 2

 

LEANX

20 Min AMRAP:

40 Double Unders
30 Box Step Ups
20 DB Snatch
10 Sit ups

-then-

5 Min Ascending Ladder

2 Supermans
2 V-ups
2 Penguin Crunches
*Reps increase by 2 each set