4B East

CROSSFIT *Load Week Metcon 3 Rounds: 20 Push-Ups 20 Ring Rows 20 SA DB Deadlift (10r, 10l) 20 Air Squats 20 HK Rotational…

CROSSFIT *Load Week Strength RDL 4×10 across *Same weight as last week -ss w- SA Front Rack Carry 4x100m/side Metcon :90 Max Effort…

CROSSFIT *Load Week Skill 8min Alt EMOM: Odd: 30s Chin-ups Even: 30s Ring Dips *Tempo: 2s iso, 3-5s ecc Metcon 20 Minute AMRAP…

CROSSFIT *Load Week Strength Back Squat 4×10 across *Same weight as last week -ss w- Nordic Curls 4×5 (3s ecc, 3s iso) Metcon…

CROSSFIT *Base Week – We are now in month 2 of our 3 month cycle. This week will we start Back Squats, Barbell…