4B East

CROSSFIT Metcon Partner Relay 16 Rounds 5 SDHP 75, 55 8 Wall Ball 20/10, 14/9 10 Lateral Jump Over Bar RX+ 95, 65…

CROSSFIT Skill/Strength 10 Minutes to Complete 3 Rounds 5 KB Jefferson Curls *:05 ecc & con 10 Pike Over KB 100m Farmers Carry…

CROSSFIT Metcon 20 Minute AMRAP 4 minute on / 1 minute rest 5 Side Shuffle Down and Backs 10 Alt DB Row in…

CROSSFIT Skill/Strength 15 Minutes to Complete: Tempo Chin Ups 5 x 3  (:01 up, :05 hold @ top, :05 down) Rear Foot Elevated…

CROSSFIT Metcon w/Partner Complete 0 – 10:00 Row 2000/1600m *one partner row, one partner deadhang 10:00 – 20:00 800m Run *split anyway they…