East, Friday, 02/16/2018

CROSSFIT
*Base Week*

Weightlifting

EMOM x 10
Clean and Jerk
*Across, Heavy

Metcon

4 Rounds

20 Wall Balls  20/10, 14/9
15 Hollow Body Rocks

:30 rest after each round

COMPETITION


Complete w/ Warmup

2 Rounds
10 SA KB Front Rack Marches (Each Side)
10 Single Arm Swimmers (Each Side)
5 Tall Kneeling KB Press (Each Side)

-then-

4 Rounds

4 Tempo Ring Pull Ups
– 5 sec chin over rings
– 5 sec negative
– 5 sec hollow body hang

5 Skin the Cats

 

LEANX

21-18-15
Thruster
Box Jump Over

-Rest 2 Mins-

21-18-15
T2B
KB Deadlift

-then-

For Time:
150 Sit Ups