4B New Albany

CROSSFIT *Base Week* WOD 10 min AMRAP 10 HRPU 10 Ring Rows 30 SA KB Front Rack Step Ups (35, 25#) Cash-Out 4…

CROSSFIT *Base Week* Benchmark Saturday Open WOD 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10…

CROSSFIT *Base Week* Weightlifting EMOM x 10 Clean and Jerk *Across, Heavy Metcon 5 Rounds 10 Box Jumps 12 Unbroken Shoulder to Overhead…

CROSSFIT *Base Week* Bring a Friend Day! EMOM x 30 mins Min 1) Ring Rows Min 2) Assautlt Bike Min 3) Wall Walk…

CROSSFIT *Base Week* Weightlifting  12 min to Build to a moderately Heavy Snatch Metcon Open WOD 11.4 Complete as many rounds and reps…