East, Saturday, 06/02/2018

CROSSFIT
*Performance Week

Skill 

3 Rounds:

0-90s: 40s Tempo Chin-ups
90s-3min: 40s Tempo Ring Dips
*Tempo: 2s iso, 3-5s ecc

WOD

For time:

3 Rounds

400m Run
10 Thruster 95, 65
15 TTB

*15 minute cap

COMPETITION

Snatch Deadlifts from Deficit
*stand on a 15# plate 

5 x 3 @ 105% of 1RM Snatch 

-then- 

5 Rounds 

:30 Assault Bike for Cals
3/2 Rope Climbs (male/female)

rest 1 minute between rounds

LEANX

30 Min AMRAP with Partner:

1000m Row
100 Sit ups
800m Row
80 Box Jump Overs
600m Row
60 Burpees
500m Row
50 Wall Balls (20,14)

BOX NEWS

• FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am. (No 10am class & Open Gym closes at 10am that day) in New Albany 
• Competitor Meet-up has been cancelled. Will reschedule at a later date. 
• Check your emails for the June Newsletter!