East, Monday, 07/02/2018

CROSSFIT
*Old School Week

Deadlifts
10-8-6-4-2
*Complete 10 strict T2B after each round. Constant/moving, but not all out pace. Deadlift weight should be moderate to heavy but able to stay unbroken on each set. Jump 10-20 lbs each set of DLs.

-then-

3x

2 Minute Row Sprints
*rest 4min between each set

COMPETITION

LEANX

8 min EMOM:

Min 1. 3 Strict pull ups + 3 Push Ups (3 Sec neg)
Min 2. 3 Switch grip pull ups + 3 Push ups(3 sec neg)
Min 3. 3 Switch grip pull ups + 3 Push ups (3 sec neg)
Min 4. 3 Chin ups + 3 Push ups (3 Sec neg)

-then-

18 Min AMRAP:

30 Double Unders
200m Run
15 Burpees
10 Pull Ups

BOX NEWS

• Open July 4th for one class starting at 9am. Not open to the public, but open to all 4 barrel Members. Unfortunately, there will be no open gym this day.