East, Saturday, 10/13/2018

CROSSFIT

*Load Week

Grace Prep

Weightlifting
Power Clean + Push Jerk
10min to build to a moderate single

Benchmark

CrossFit Team Series #1

7 Minute AMRAP
Syncro Wall Ball Facing Burpees

COMPETITOR

Aerobic Conditioning
60min Row, Bike, Run, or any Combo 

LEANX

10 Min Movement Flow

10 Rockbacks
10 Hip Rockers
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Clam Shells
10 Good Mornings
10 Air Squats

-then-

Every 2 mins for 10 Rounds:

10 Box Jumps
10 KB Thrusters
20 Lateral Hops over KB

-then-

6 Min EMOM:
10-12 Burpees