4B East

CROSSFIT *Performance Week   Core Strength 3 Rounds:  :45 L Side Plank – :15 rest :45 R Side Plank – :15 rest :30…

CROSSFIT *Performance Week   Weightlifting 6 Minute EMOM *across 1 Hang Power Snatch + 3 OHS Strength Back Squat 15 Minutes to complete:…

CROSSFIT *Load Week   WOD 15 Minute AMRAP 400m Run 20 Suitcase KB DL 1 Mile Assault Bike 20 SA RKBS KB Weight…

CROSSFIT *Load Week   Benchmark Saturday “Barbara” 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest 3 minutes between each round….

CROSSFIT *Load Week   Strength Deadlift 15min to build to heavy 5, then 2×4 @ 90-95%” Metcon 12 Minute Partner Relay 300m Row…