East, Friday, 01.25.2019

CROSSFIT

*Base Week

CROSSFIT

Strength

Clean
5 x 2
*building

Metcon

Tabata Madness

Lateral Box Step Up
HRPU
Row

*score lowest round of each movement added together

COMPETITOR / EXTRA STRENGTH

4 sets (Superset)
10 Bicep Curls
10 Skull Crushers
ME Close Grip Bench Press
*no rest in between, use the same weight

3 sets
8 Bent Over Rows
12 Face Pulls w/ Pulley

LEANX

2 Rounds:
10 Quick Mountain Climbers
10 Rockbacks
10 Hip Rockers
10 Mountain Climbers
10 Bird Dogs

-then-

9 Min EMOM:
1. DB Renegade Row into Reverse Lunge
2. DB Pulse Squats
3. DB Floor Press

-then-

For Time:
10-1 Burpees
20-2 Jumping Lunges

-then-

5 Min Partner Relay:
5 Double KB Deadlifts
1 Rig to wall D&B Farmers carry HAP

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