East, Friday, 02.08.2019

*Performance Week

CROSSFIT

Strength

12 Minute to Find a:
3RM Push Press

Metcon

12 Minute EMOM

1. Alternating DB Snatch 50, 35
2. Box Jumps
3. Assault Bike
4. Rest

COMPETITOR / EXTRA STRENGTH

Barbell Complex
4 Sets
12 Bent Over Rows
10 Bicep Curls
10 Skull Crushers

*This should be done without setting the bar down BUT if you need to add or drop weight for a movement do it quickly and continue

LEANX

3 Rounds/Side for quality:
10 Banded Clamshells
10 Banded Jane Fondas
10 Banded Glute Bridges

-then-

For Time:
100 Sit Ups
80 Walking Lunges
60 Burpees
40 Pull Ups
20 Double DB Ski Swing to Front Squat (25,15)
10 Renegade Rows

BOX NEWS

• Zip-Up Hoodie Pre-Sale at the Check-In Desk