East, Friday, 06/22/2018

CROSSFIT
*Load Week


Strength

Deadlift
4 x 8
*same weight as last week – across

– superset w/ –

SA OH Carry
4 x 50m
*same weight as last week – across

Metcon

6 Minute AMRAP x2

5 Pull Up
10 Box Jump
15 V Up
20 RKBS 53, 35

– rest 3 Minutes then repeat –

*pick up where you left off
**one total score of rounds and reps

COMPETITION

MU Progressions:
10min Alt EMOM:

30s Table Rocks
30s Box Transitions (from forearm)

-then-

Core Strength
4 Rounds of:

12 GHD Hip Extension
10 Natural Leg Extension
12 GHD Sit-ups (to parallel)

LEANX

7 Mins to complete 3 Sets:

30 Sec Suitcase Hold/Side
20 SA Banded Rows (10/side)

-then-

20 Min EMOM:

1. Air Squats
2. Toe to Rings
3. Rope Up-Downs
4. Double Unders 

BOX NEWS

• Sam’s Going Away Party Friday 22nd – NO 5:30 pm Class! We will provide the Meat and Drinks – please bring a side dish or snacks
• Strongman Sunday the 24th w/ Cam Cam the Strongman!