East, Friday, 01/19/18

*Load Week*

CROSSFIT

Skill:

15 minutes to complete:

Accumulate

20 Turkish Get Up (10 per side)
15 Rope Up Downs

RX+ 10 Rope Climbs

Strength:

Front Squat:

Build to a heavy 3
-then-
2 x 3 @ 85% of heavy 3

Competitors:

4 Rounds

3-5 Ring Pull Ups
10 sec Rig Hollow Body 

-then-

50 Banded Scaptions
50 Banded External Rotations

LeanX

A.
6 Rounds:

30 KB Plank Taps 
20 Speed Skaters
10 T2B

*At the end of each round must perform 30 Sec ISO Plate Hold (45, 25)

B.
Cash Out: Tabata Alt Med Ball Slams