East, Friday, 01.18.2019

CROSSFIT

*Deload Week

Strength

1 Max Effort Unbroken Set of Ring Dips
-then-
2 Sets @ 60-70% of ME UB

Metcon

9 minute AMRAP

5 Toe to Bar
10 Wall Ball
5 Toe to Bar
20 MB Russian Twists

LEANX

A. Movement Flow
3 Rounds: 
10 Jumping Jacks 
10 Speed Skaters 
10 Scorpions 
10 Chalk Angels 
10 Supine Rolls 

B. Alternating Tabata: 
1. DB Skullcrushers
2. DB Flyes 

C. 20 Min EMOM: 
1. Cal Bike 
2. Alt V-ups 
3. Alt Plate Shuffles 
4. Battle Ropes 
5. Rest