East, Friday, 02/23/2018

CROSSFIT
*Deload Week

Gymnastic Skill

Muscle Ups
Double Unders

Metcon

Partner WOD

For time:

100 Wall Ball 20/10, 14/9
100 KB Deadlift 53, 35
100 WB Plank Rolls

*split reps by sets of 10 or less.

COMPETITION

LEANX

9 Min EMOM:

1. DB Tricep Extensions
2. DB RDL
3. DB Bulgarian Split Squats

-then-

5 Min AMRAP:

5 Suitcase Deadlifts
5 Single Arm RKBS
5 Single Arm Hang Cleans
5 SA KB Push Press

-then-

Rowing Intervals

10 Rounds (5 each)
200m Row

BOX NEWS

The 2018 Crossfit open starts this week. As a reminder we will be running those workouts on Saturdays from 9-11am. Please show up ready to sign up for Heats on the chalkboard. We will not be running a LeanX class on Saturdays through the entirety of the Open, however, we will scale those workouts so that those who typically take LeanX can come participate!!