East, Monday, 07/16/2018

CROSSFIT
*Load Week
 

Metcon

For time

800m Run
-then-
3x
10 DB Push Press 50, 35
10 Toe to Bar
-then-
800m Run
-then-
3x
10 DB Push Press 50, 35
10 Toe to Bar
-then
800m Run

Time Cap: 22 Minutes

COMPETITION

3x Thru Each:
Clean Positions
Dynamic Clean Warmup
Power Clean + Clean (ea position)

Power Clean + Squat Clean

3 @ 50%
3 @ 55%
3 @ 65%
3×2 @ 70%

LEANX

10 Rounds:

10 Step Ups (24,20)
10 KB Deadlifts (70,53)
10 Tuck Ups
*5 Push ups EMOM*

Cash Out:
3 Rounds

20 Banded Lateral Chops/Side
20 Pallof Press/Side

BOX NEWS

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