East, Friday, 01/04/2019

CROSSFIT

*Load Week

CROSSFIT
Gymnastics Skill

10 Minutes to Complete:
4 Rounds
80-85% Max Effort Unbroken Ring Dips 
*Goal is to leave a few in the tank, and be pretty even rep wise across all 4 sets 

Metcon

For time
20 – 15 – 10 

Banded Strict Pull Up
HRPU
Deadlift 185, 135

RX+ Strict Pull Up (unassisted), HSPU, DL 225, 155

COMPETITOR / EXTRA STRENGTH

5 Sets
5 GHD Glute Ham Raise
10 Pistols
20 Banded Good Mornings

LEANX

3 Rounds:
20 Marches
15 Jumping Jacks
10 Bent Knee Rocks
10 Supine Rolls

-then-

Tabata Bike
-1 min rest-
Tabata Speed Skaters
-1 min rest-
Tabata Burpees
-1 min rest-
Tabata RKBS

-then-

Finisher:
5, 4, 3, 2, 1 for time:
Wall Walks
Ring Rows with a 5 sec hold
Supermans with 5 sec hold
-Rig to wall bear crawl D&B AFTER each set-

BOX NEWS

• Hero WOD “Michael Warchola” this Saturday
• January On-Ramp Starts on the 7th
• CrossFit Open Begins 2.21