East, Thursday, 09/13/2018

CROSSFIT

Metcon

10 Minute AMRAP

2 Rig to Wall Walking Lunge Down and Back
10 Dbl KB Deadlift
10 Tuck Up
100m Offset Carry
*1 SA OH, 1 SA Suitcase
**50m L / 50m R

COMPETITOR

-rest- 

LEANX

10 Min Movement Flow

10 Walkouts
10 Shoulder Taps
10 Sec Seal Pose
10 Sec Down Dog
10 Mountain Climbers w/ Reach
10 Rockbacks
10 Alternating Swimmers

-then-

DB Strength
Alternating Tabata

1. DB Alt. Press
2. DB Bicep Curls

-then-

For Time:
100 Burpees

*5 Sit ups EMOM*

-then-

Finisher:
Tabata Superman Hold

BOX NEWS

• Specialty Class at 530pm – Rope Climbs and Pistols – We have Rope Climbs in Fridays Team Workout so you wont want to miss this Specialty Class!!
• Park WODs September 16th