East, Friday, 01/26/18

CROSSFIT
*Performance Week*

Barbell Complex:
Snatch Complex

6 Minute EMOM
3 Squat Snatch

*same weight across

Metcon:

5 Rounds for Quality and Consistency

8 Sumo Deadlift High Pull 75, 55
10 Pull Up

:30 of rest after each round

COMPETITORS

6 time through:

Ring Complex
20 sec Ring Support Hold
1 Ring Dip
5 sec Negative
1 Ring Dip
10 sec Iso at bottom

LEANX

A.
25 RKBS
50 Box Jump Overs
25 RKBS

-Rest 5 Mins-

25 Burpees
50 Pull Ups
25 Burpees

B.
Tabata: KB Plank Drag Throughs