New Albany, Tuesday, 03/12/19

CROSSFIT
*CF Open Week 4

Metcon
20 min AMRAP
6 Strict Pull Ups
12 Burpees
20 Single Arm DB Power Clean (50, 35#)

LEANX

A. Movement Flow
2 Rounds: 
20 Quick Mountain Climbers
10 Shoulder Taps
10 Scorpions
10 Mountain Cimbers
4 X Push Ups(2/side)

B. 9 Min EMOM: 
1. DB Alt Bicep Curl 
2. DB Front Raises 
3. DB Tricep Extension 

C. Tabata: Plate Lunges (45, 25)
-Rest 1 min-
Tabata: Lateral Plate Shuffles 
-Rest 1 min-
Tabata: Plate GTOH
*Score is total of least amount of reps per round

D. For Time:
20 Rollback to Single Leg Stand 

LONGEVITY

Strength
3 Rounds:
6 Tempo Step-ups / side
6 Tempo SA DB Bench / side
6 Bird Dogs / side

Metcon
5 Rounds for time:
6 Push-ups
9 Box Squats
12 Ball Over Shoulder