East, Tuesday, 10/02/2018

CROSSFIT

*Base Week

WOD

18 Minute AMRAP

5 Squat Clean 95, 65
10 Box Jump Over
15 Tuck Up
50 Double Under
:30 Suitcase Hold L
:30 Suitcase Hold R
*KB 53, 35

COMPETITOR

Bike / Conditioning Intervals
4min Warm-up
*Keep a consistent watts each minute. Build watts minute over minute to build intensity.

4x1mile Bike
*4min rest between each effort. Same consistent wattage for all 4 efforts

LEANX

10 Min Movement Flow

10 Rockbacks
10 Head Nods (L+R/Up+Down)
10 Cat Camels
10 Hip Rockers/Leg
10 Lateral Openers
10 Deadbugs
10 Straight Leg Raises

-then-

25 Min EMOM:

1. 10 DB Burpees
2. 12 DB Snatches
3. 14 Box Jump Overs
4. 16 DB Power Cleans
5. Rest

BOX NEWS

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