New Albany, Saturday, 11/10/18
CROSSFIT
*Load Week
Veteran’s Day Hero WOD
“Armistice”
11min AMRAP of:
11 Power Cleans (135, 95)
11 Burpees over Bar
19 Deadlifts
18 Pull-ups
COMPETITOR / STRENGTH
Aerobic Conditioning
For completion:
3,000m Row
5 mile Air Bike
2 mile run
*Complete in order / back to back with no rest, but keep a HR of 140 or lower.
LEANX
A. 5 Mins; 5 reps each
Crocodile Breaths
Alt Swimmers
Rockbacks
90/90 Hip transitions
B. For Time:
BUY-IN: 400m Run
100 Alt. V-Ups
90 DUs (or 180 singles)
80 Walking Lunges
70 KB Deadlifts (53,35)
60 Burpees to Plate
50 Plate GTOH (25, 15)
40 T2B
30 RKBS (53, 35)
20 Hand Release Push Ups
10 Pull Ups
CASH-OUT: 400m Run
BOX NEWS:
- The 4B Longevity Program kicks off Tuesday, November 6th!
- 4B Christmas Party – Saturday, 12/8, 7pm