New Albany, Wednesday, 01/09/19

CROSSFIT
*Performance Week

Metcon
Partner WOD 
20 min AMRAP
50 cal Row
40 Burpee to target
30 Med Ball Sit Ups to Partner (20#, 14#)
20 Ring Dips

COMPETITORS/EXTRA STRENGTH

Box Squat 
6 x 3
*across

**Box Should be at a height that allows you to reach parallel or as near to as possible

LEANX

A. Movement Flow
2 Rounds: 
30 Single Unders 
10 Heel Drops 
10 Windmills 
10 Supine Rolls 
10 Bent Knee Rocks 
10 Bird Dogs 

B. 5 Rounds For Time:  
10 Burpees 
20 Lateral Hops over KB 
*9 min Cap*

C. 4 Rounds: 
20 RKBS 
40 Double Unders 
*8 Min Cap*

D. Finisher
3 Rounds: 
20 Tuck Ups 
40 KB Toe Taps 
*7 Min Cap*