4B East

CROSSFIT Skill/Strength 12 Minutes for Quality 10 DB Floor Press 3 Goblet Squat* *:05 ecc, :05 iso, :05 con Metcon 15 Minute Partner…

CROSSFIT Skill/Strength Row Sprints 10 x 125m *1:2 work to rest ratio Metcon 15 Minute AMRAP w/Partner 20 Wall Ball Clean 30 Wall…

CROSSFIT Skill/Strength 1 Rounds every 3 Minutes x 4 8 Pallof Press per side 8 Shovel Deadlift per side Metcon 5 Rounds of:…

CROSSFIT Metcon 5 Minute ME Row —– 5 Minutes AMRAP 3 Chin Ups 5 Toe to Bar 10 RKBS 10 Goblet Squat —–…

CROSSFIT Skill/Strength 14 Minutes to Complete 5 Rounds of 2 TGU per side *:02 pause at each position Metcon 6 Rounds :90 work,…