New Albany, Monday, 03/04/19

CROSSFIT
*CF Open Week 3

Strength
12 min for Quality
5 Ring Row w/ Rotation (Each Side)
1 Sandbag Carry (AHAP) 

Metcon
Partner WOD
8 min AMRAP:
Max Cal Row
*Resting Partner does suitcase hold (53, 35#)

LEANX

A. Movement Flow
2 Rounds: 
2 Laps
20 Marches
10 Scorpions
10 SL Raises
10 90/90 Transitions/side

B. 5 Min AMRAP: 
8 DB Box Step Ups
8 DB RDLs
8 DB Weighted SL Squats to Box

C. 5 Min AMRAP:
5 Renegade Rows 
10 Box Step Ups

-Rest 1 Min-

5 Min AMRAP: 
5 Devils Press 
10 Box Jumps

D.3 Min EMOM: 
30 Sec Shoulder Taps 
30 Sec Palm Plank