4B East

CROSSFIT *Performance Week WOD In Teams of 3 3 Minutes ME Rope Climbs 6 Minutes ME Target Burpees 9 Minute ME Assault Bike…

CROSSFIT *Performance Week Skill  3 Rounds: 0-90s: 40s Tempo Chin-ups 90s-3min: 40s Tempo Ring Dips *Tempo: 2s iso, 3-5s ecc WOD For time:…

CROSSFIT *Performance Week STRENGTH  Back Squat 3×10 across *Increase load from last week -ss w- Nordic Curls 3×6 (3s ecc) WOD 7 Minute…

CROSSFIT *Performance Week WOD 4 Minute AMRAP x 4 – 2 Minute Rest Between each – 10 Ring Rows 20 Alt Shoulder Taps…

CROSSFIT *Performance Week Strength RDL 3×10 across *Increase load from last week -ss w- SA Front Rack Carry 3x100m/side *Increase load from last…