East, Saturday, 08/04/2018

CROSSFIT

*DELOAD WEEK – We’re building into a 5RM Back Squat test in 2 weeks, and then building to our second full testing week of the year 2 weeks after that. So our volume  / intensity progression will be as follows:

Benchmark Saturday

Power Clean Elizabeth
21-15-9 of:
Power Cleans
Ring Push-ups

*Rx+ – Ring Dips

COMPETITION

20min Swim
*Accumulate 20min. Open water. Pool. Your choice.
Go at a steady state, or split into intervals. Just accumulating 20min of total time.

LEANX

10 Min AMRAP

10 Med Ball Walking Lunges
10 Med Ball OH Walking Lunges
10 Med Ball Sit Ups
50 Med Ball Toe Taps

-then-

5 Min AMRAP

10 Wall Balls
10 Med Ball Rotations/Side

-then-

3 Min AMRAP

Burpee Box Jump Overs

BOX NEWS

• August On-Ramp Starts next Monday August 6th @ 7pm. The first week is free!!