4B East

CROSSFIT *Base Week* Weightlifting EMOM x 10 Clean and Jerk *Across, Heavy Metcon 4 Rounds 20 Wall Balls  20/10, 14/9 15 Hollow Body…

CROSSFIT *Base Week* 30 Minute EMOM :45/:15 1. Row or Assault Bike 2. Battle Rope Alt. Mini Waves 3. Box Step Ups 4….

CROSSFIT *Base Week* Weightlifting  12 min to Build to a moderately Heavy Snatch Metcon 1 Minute of ME at each Station 1. OHS…

CROSSFIT *Base Week* 20 Minute Partner Relay 8 Double KB Clean 35, 26 25 ft Double KB Front Rack Lunge 35, 26 12…

CROSSFIT Gymnastics: MU Progressions  HSPU Metcon: For time: 30-20-10 Alt. DB Snatch 50, 35 Box Jumps *After every set of Box Jumps perform…