East, Friday, 06/08/2018

CROSSFIT
*Deload Week

Strength

12 Minutes to complete
4 rounds

5 Front Squat w/ :05 ISO
:30 Forearm Plank

*Front Squat weight is approx. 40-50% of 1RM Clean

Metcon

For time

400m Run w/Plate 25, 15
20 Squat w/Plate 25, 15
40 Tuck Up
20 Squat w/Plate 25, 15
400m Run w/Plate 25, 15 

COMPETITION

3 Rounds:

ME UB False Grip Ring Pull-ups
ME UB Strict RIng Dips
30s Table Tops

*Rest as needed between movements.

LEANX

18 Min EMOM:

1. Ropes
3. Jumping Lunges
3. KB Deadlifts
4. Ring Rows
5. Cal Bike
6. Rest