4B East

CROSSFIT *Base Week CROSSFIT Strength Push Press 18 Minutes to Complete 6 x 3 *across @ 85 – 90% of 1RM Metcon 4…

CROSSFIT *Deload Week CROSSFIT Metcon Strongman Sunday 20 Minute EMOM *all minutes 2 Sumo Box Squat* Even 3 Med-ball Chest Pass Odd 5…

CROSSFIT *Deload Week CROSSFIT Open 11.2 15 Minute AMRAP 9 Deadlift (155/100) 12 Push Ups 15 Box Jumps (24/20) COMPETITOR / EXTRA STRENGTH…

CROSSFIT *Deload Week Strength 1 Max Effort Unbroken Set of Ring Dips -then- 2 Sets @ 60-70% of ME UB Metcon 9 minute…

CROSSFIT *Deload Week CROSSFIT Metcon 16 Minute AMRAP 10 Ring Rows 15 RKBS 20 Alt Forearm Plank Reach 30 Lat Hops Over Plate…