East, Monday, 06/18/2018

CROSSFIT
*Load Week


STRENGTH

Back Squat
4 x 8
*same weight as last week – across

-superset w/ –

8 BU KB Turkish Sit Up per side
*same weight as last week

METCON

6 Minute AMRAP

14 SL Squat to Box (7L/7R)
40 Double Unders

*do not alternate on SL Squat

COMPETITION

3x Thru Each:

Clean Positions
Dynamic Clean Warmup
Power Clean + Clean

-then-

Every 2min for 16min:

Power Clean, above knee + Clean, above knee + Front Squat
*Start light, and build to a moderate load

LEANX

For Time:

Buy In: 400m Run

100 Alternating V-Ups
80 Lunges
60 Ring Rows
40 Push Ups
20 KB Deadlifts (Heavy)

Cash Out: 400m Run

BOX NEWS

• Bring a Friend Day – Thursday 21st
• Sam’s Going Away Party Friday 22nd – NO 5:30 pm Class! We will provide the Meat and Drinks – please bring a side dish or snacks