East, Tuesday, 06/26/2018

CROSSFIT
*Performance Week

Strength 

9 mins to complete:
3 Rounds

ME Pull-ups
ME Ring Dips
*Score is total reps

Metcon

16 minute EMOM
:40 / :20

1. Assault Bike
2. Target Burpees
3. Rig To Wall Shuttle Spints
4. TK Med Ball Slams 14, 10

COMPETITION

3 Rounds NFT:

20 Bent Knee Hollow Rock
6 Arch Holds (5s each)
2 Wall Walk-Up

LEANX

For Time:

50 Barbell Bent Over Rows
*Every time you break, must complete 5 Push ups*

-then-

Tabata Burpees to Plate
Tabata Air Squats
Tabata Plate GTOH
Tabata Tuck Ups
Tabata Alt. Plate Shuffles

BOX NEWS

• Registration for KF18 opens early at a discounted rate to 4B Members only on 07/02/18 at 3dayweekend.com. 2 person, same sex teams. Open and advanced divisions.