4B New Albany

CROSSFIT *Performance Week  Strength Sumo Deadlift 20 min to build to a 5RM   Metcon 12 min AMRAP 20 KB Deadlifts (53, 35#)…

CROSSFIT *Performance Week  WOD For Time: 100 Seated Lateral Rope Slams 100 cal Row 100 Arch Ups 100 cal Bike *24 min cap…

CROSSFIT *Performance Week  Strength Clean 5 x 3 *building Metcon 4 Rounds for Quality 10 SA KB Front Rack Step Ups (knee height)…

CROSSFIT *Performance Week  Strength Push Press 15 min to build to a 5RM Metcon For Time: 5 – 10 – 15 – 10…

CROSSFIT *Performance Week  Strength EMOM x 6 min (3 rounds) Odd) 40 sec ME Strict Pull Ups Even) 20 sec Extended Crab Hold…