4B East

CROSSFIT *Base Week* WOD Partner Relay 15 Minute AMRAP 10, 8 Cal Row 10 SA DB Push Press* 50, 35 15 TTB *SA…

CROSSFIT Weightlifting: 10 Minute EMOM 1 Snatch *Heavy, weight same across Metcon 5 Minute AMRAP 6 P. Snatch 95, 65 10 Alt FR…

CROSSFIT *Deload Week* “Goat Day” 20min Alt EMOM: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2    

CROSSFIT *Deload Week* Open 15.3 14 Minute AMRAP 7 Muscle Ups 50 Wall balls 100 Double Unders COMPETITION Not for time: 5 Rounds …

CROSSFIT *Deload Week* Strength: Front Squat: Build to a heavy 3 Metcon: 8 Minute Partner Relay 2 Rig to Wall D&B 8 Alt…