East, Friday, 03/16/2018

CROSSFIT

*Maintenance / Performance Week

Weightlifting:

EMOM x 6
2 Power Snatches
*same weight across

Metcon:

4 Rounds for time: 

10 Front Squats (75, 55#)
8 Toe to Bar
40 Double Unders

*10min cap

COMPETITORS

3 Rounds

10 Muscle Up Swing with towel
10 Feet Elevated Ring Rows w/ 10 sec hold after last rep

*Remember, straight lines are strong lines, dont break at the hips or knees

LEANX

Tabata Double Unders

*rest as needed*

Tabata Hollow Body Rocks

-then-

8 Min AMRAP:
10 Tricep Extensions
10 DB Split Squats/Leg
10 Bent Over DB Row
10 DB Floor Press

-then-

12 Min EMOM:
1 100m Sprint
2. Plate GTOH (45, 25)
3. Lateral Plate Hops