East, Saturday, 09/01/2018

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. 

Benchmark WOD
“4B 50”
For time:

50 Pull-ups
50 Box Jumps (24, 20)
50 Burpees
50 RKBS (53, 35)
50 Sit-ups
50 Wall Balls (20/10, 14/9)
50 DUs
*25min cap

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

LEANX

10 Min Flow:

10 Scorpians
10 Blackburns
10 Supermans
10 Childs pose w/rotation
10 Cat Camels
10 Rockbacks
10 Mountain Climbers with Reach
3 Push up to Down Dog

-then-

With a Partner for time:

400m Run
400m Row
40 Burpees
800m Run
800m Row
40 T2B
800m Row
800m Run
40 Burpees
400m Row
400m Run

-then-

Finisher:
For Time:

100 Partner Plank Hand Taps

BOX NEWS

• Labor Day Schedule – Hero WOD at 830am *4B members only