East, Monday, 03.04.19

*CrossFit Open Week

CROSSFIT

Skill/Strength

15 Minutes to Complete:
3 Rounds Not for Time

8 Strict Pull Ups
5 Dbl DB/KB Front Foot Elevated Split Squat w/:03 ecc

Metcon

For Time:

50 KB Tatter 35, 26
50 Tuck up
50 KB Tatter 35, 26
*5 Frog Hop EMOM

RX+ 53, 35

LEANX

5 Min AMRAP:
8 DB Box Step Ups
8 DB RDLs
8 DB Weighted SL Squats to Box

-then-

5 Min AMRAP:
5 Renegade Rows
10 Box Step Ups

-Rest 1 Min-

5 Min AMRAP:
5 Devils Press
10 Box Jumps

-then-

3 Min EMOM:
30 Sec Shoulder Taps
30 Sec Palm Plank

WEEKLY OUTLINE

  • Tuesday – Long Metcon
  • Wednesday – Deadlift 
  • Friday – Clean and Jerk EMOM
  • Saturday – 19.3 

BOX NEWS

  • March On-Ramp starts the 4th @ 7pm
  • Win the Day Challenge