4B New Albany

CROSSFIT *Load Week Metcon 20min AMRAP: 400m Run 20 RKBS (53, 35) 15 Wall Balls (20, 14) 10 Burpees   COMPETITION Rest  …

CROSSFIT *Load Week Strength A. RDL 4×10 across *Same weight as last week -ss w- SA Front Rack Carry 4x100m/side Metcon A. 5 Rounds for…

CROSSFIT *Load Week Strength 8min Alt EMOM: Odd: 30s Chin-ups Even: 30s Ring Dips *Tempo: 2s iso, 3-5s ecc Metcon A. 4 Rounds for…

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 WOD In Teams of 3: For time: 30 Rope Climbs (15′) 150 Tuck-Ups 150 Plate GTOH (45, 25) 3mile Air…