East, Tuesday, 05/22/2018

CROSSFIT
*Load Week

Skill

8min Alt EMOM:

Odd: 30s Chin-ups
Even: 30s Ring Dips

*Tempo: 2s iso, 3-5s ecc

Metcon

20 Minute AMRAP
Triple Partner Waterfall

Station 1.
10 Toe to Bar
10 Burpee

Station 2.
Max Cal Row

Station 3.
Rest

**Rotate everytime Station 1 Finishes**

COMPETITION

3 Rounds:

Min 1: SL Drops 5/side
Min 2: 20s Pogo Jumps
Min 3: 30s Hollow Rock
Min 4: 30s Wall Walk-up
Min 5: Rest

LEANX

8min amrap

10 SA KB Push Press/Side
10 Ring Rows
100m Run

-then-

6 Min Amrap:

20 KB Toe Taps
10 KB High Pulls
5 KB Squat Clean and Press

-then-

4 Min Amrap:

10 RKBS
20 KB Mountain Climbers
30 Lateral Hops over KB

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.