East, Saturday, 08/11/2018
CROSSFIT
*BASE WEEK – We’re building into a 5RM Back Squat test next week, and then building to our second full testing week of the year August 27th – September 2nd. So our volume / intensity progression will be as follows:
Benchmark – DT
5 Rounds of
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Scaled: 95, 65
RX 135, 95
RX+ 155, 105
COMPETITION
30-60min Road Bike
*Sub 25min Air Bike if you don’t have access to a road bike.
LEANX
90 Secs on; 30 sec rest X 4
100m Sprint
ME Walking Lunges in remaining time
-then-
90 Sec on; 30 sec rest X 4
10 Cal Row
ME Wall Balls in remaining time
-then-
Cash Out:
For Time:
15 Tire Flips
30 Tire Jump
15 Tire Flips
BOX NEWS