East, Monday, 05/21/2018

CROSSFIT
*Load Week

Strength
Back Squat
4×10 across
*Same weight as last week
-ss w-
Nordic Curls
4×5 (3s ecc, 3s iso)

Metcon

For time:

100m Run
25m Walk
200m Run
50m Walk
400m Run
100m Walk
400m Run
100m Walk
200m Run
50m Walk
100m Run

**last run workout before Murph exactly 1 week from now.

COMPETITION

A. Clean Warm-up
Positions x 3
Dynamic Warmup x 3
Power Clean + Sq Clean Each Position

B. 5 Sets:
2x(Power Clean, Hip + Sq Clean, Hip)
*Building

LEANX

Benchmark
“The LeanX Special”

Buy In: 50 sit ups

10 Rounds:
4 Burpees
6 Pull Ups
8 Box Jumps
10 Goblet Squats

Cash Out: 50 Sit Ups

*30min cap

BOX NEWS

• We’ve entered week 2 of the Whole30 Challenge! Great work to all of our challengers thus far! Hopefully we’ve all made it through the sugar withdrawal at this point! 
• The Central East Regional kicks off this Friday – Head over to games.crossfit.com to checkout all the action.
• Saturday – 8am Weightlifting, 9am CrossFit and LeanX Combined, 10am CrossFit – NO OPEN GYM after 11am
• “Murph” is this coming Monday (5/28) at 9am. Remember this is open to the entire Community and we will have 3 scale options. Please arrive 15 minutes early if you plan on bringing someone who has never been to the gym so they can fill out a waiver.