East, Friday, 04.19.19

CROSSFIT

Skill/Strength

10 Minutes to Complete
3 Rounds

5 KB Jefferson Curls
*:05 ecc & con
10 Pike Over KB
100m Farmers Carry

Metcon

10 Minute EMOM

1. Rope Climb
2. Push Ups
3. Plate Russian Twists 25, 15*
4. Assault Bike
5. Rest

*L+R = 1

LEANX

10 Min EMOM:
1. 8/10 Cal Bike
2. 20 Quick Mountain Climbers

-then-

10 Min EMOM:
1. 50 KB Toe Taps
2. 15 KB Deadlifts (70,53)

-then-

5 Min EMOM:
1 Wall Walk with 3 sec hold

BOX NEWS

• Starting Monday April 22nd, we will be taking a step away from the Blog site and using Wodify for the Workouts and Box News. It has been posting this week already at 8pm and will continue moving forward.