East, Wednesday, 07/18/2018
CROSSFIT
*Load Week
GYMNASTICS
12min to complete
4 Rounds
3-5 Pull-Up Complexes
2 Wall Walks (10s ISO)
Metcon
For time
3 Rounds
25 Burpees
100m FR Carry L
100m FR Carry R
*pick a weight that will allow you to maintain an unbroken 100m Farmer Carry, may rest and re-set after each one.
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
Death By:
1 Push Up + 1 Wall Walk
-then-
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!