East, Friday, 11/23/2018

CROSSFIT

*Deload Week

Metcon

14 minute AMRAP

2 Power Clean 135, 95
2 V Ups
10 DU
4 Power Clean
4 V Ups
20 DU
6 Power Clean
6 V Ups
30 DU
etc.

COMPETITOR / STRENGTH

Accessory Strength
3 Sets
4-8 Chin Ups
8 Tricep Push Down

3 Sets
10 L Ups w/ 10 sec hold on last rep
20 sec Arch Hold
*Use jerk blocks for L ups

LEANX

5 Mins:

10 Line hops (side to side/fwd and bwd)
10 Rockbacks
10 Hip Rockers
10 Scorpions

-then-

10 Min AMRAP:

5 Ring Rows
10 Push ups
15 Air Squats

-then-

1 set of a ME Plank Hold
-once finished, must do flutter kicks until ALL classmates are finished-

BOX NEWS:

  • Thanksgiving Schedule Adjustments 
    • Black Friday 
      • 8am CrossFit
      • 9am LeanX 
      • 10am Crossfit (Gym will close at 12)
    • Saturday – Return to normal schedule!!
  • Christmas Party 12/8 @ 7pm – If you haven’t joined the Facebook Event page please do!