4B New Albany

CROSSFIT *Deload Week Skill / Strength 3 Rounds: 2- 3 Muscle Ups + 3 – 8 Kipping HSPU Metcon 7 min AMRAP 50…

CROSSFIT *Deload Week For Time: 100 Ring Rows 100 Box Step Ups 100 Sit Ups 100 Rotational Med Ball Throws *Athletes may partition…

CROSSFIT *Deload Week Weightlifting EMOM x 10 1 Snatch *Across, Heavy Metcon 3 Rounds: 2 min AMRAP 5 Deadlifts (75, 55#) 5 Hang…

CROSSFIT *Deload Week WOD Partner WOD 15 min AMRAP 80 cal Row 80 Box Jumps (24, 20#) *1 partner working at a time…

CROSSFIT *Base Week Weightlifting Build to a Moderately Heavy Power Clean + Push Jerk Metcon 6 min AMRAP 2, 4, 6, 8, 10…….