East, Saturday, 05/12/2018

CROSSFIT

*Deload Week – Next week we will start our new 4 week cycle. On M/W/F we will rotate through Back Squat, Barbell Bench Press, and RDL. No tempo on any movements and all for sets for 10 reps. Focus on good quality movement over having to go 110% on every workout, that way you are fresh and ready to tackle our base week next week. 

Metcon
**Murph Prep**

For time:

400m Run
5 Rounds of mini-Cindy
800m Run
10 Rounds of mini-Cindy
800m Run
5 Rounds of mini-Cindy
400m Run

**Mini Cindy 
3 Pull Ups
6 Push Ups
9 Air Squats

COMPETITION

3 Rounds:

10 SL RDL (per side)
10 Weighted Hip Thrusts
50 D Ball Marches
*Across on RDL and hip thrusts

LEANX

“The Joey 45”

400m Run
45 Pull ups
400m Run
45 Wall Balls
400m Run
45 Sit Ups
400m Run
45 Burpees