East, Thursday, 03.14.19

*CrossFit Open Week

CROSSFIT

Skill/Strength

12 Minutes for Quality

10 Banded Row
10 Shovel Deadlift 5L / 5R
20 Alt KB Deadbugs

Metcon

14 Minute AMRAP

20 Lateral Box Step Over 24, 20
20 Ring Row
20 Alt Medball Slam 14, 10
20 Forearm Plank KB Drag Throughs 35, 26

LEANX

3 Sets for Quality:
1 Rig to Wall Bear Crawl DB Drag
10 Unilateral Deadbugs/Side
10 Bird Dogs

-then-

3 Min AMRAPx 4:
10 Wall Ball
10 Rotational Med Ball Throws to Wall/side
10 Med Ball Sit ups to wall
10 Superman
-Rest 1 min b/t amraps-

-then-

1 Min for Max Reps:
Jump Squats

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