East, Wednesday, 03/13/2018

CROSSFIT
*Maintenance / Performance Week

Strength

Front Squat

2×3 across
2×1 across
*leave 2 reps in the tank each set

Metcon

4 Rounds for time

5 Shoulder to Overhead 95, 75
8 Alt FR Lunge
10 Burpees

RX+ 115, 85
*10 Minute Time Cap

COMPETITORS

12 – 9 – 6
Squat Snatch (135, 95#)

*40 Double Unders between rounds

LEANX

10 Min Alt EMOM:
1. ME Cal Row
2. Forearm Plank Hold

-then-

3 Min AMRAP x 5
*Rest 2 Mins b/t amraps*
10 KB Power Cleans (5/Side)
10 Single Arm KB Swings(5/Side)
10 Single Arm KB Push Press (5/side)
10 Single Arm Front Rack Marches (5/Side)