New Albany, Wednesday, 07/18/18

CROSSFIT
*Load Week
 

WOD
For time:
Buy-In, 1mile run
6 Rounds:
5 SA RKBS (L, 53, 35)
5 SA RKBS (R)
10 Burpees
Cash-Out1mile run

 

 

COMPETITION

3x Thru:
4 TGUs (2/side)
30s EZ Bar Curls
30s Banded Tricep Pressdowns
30s Standing Band Row

*WEEK 6 of our TGU progressions. Move up in load vs last week. Pick a light weight/resistance that will allow you to move nonstop for 30s on curls, pressdowns, and row 

 

 

LEANX

A. Death By:
1 Push Up + 1 Wall Walk

B. For Max Reps:
Mins 0-6:
800m Run/Row
ME T2B

Mins 6-12:
600m Run/Row
ME DB Snatch (50,35)

Mins 12-18:
400m Run/Row
ME Rig to Wall Bear Crawls

 

BOX NEWS

• Bring a Friend Day is this Thursday! All class times are open to anyone who would like to try 4B… for FREE!