East, Saturday, 10/20/2018

CROSSFIT

*Performance Week

Metcon

w/Partner For time:

1000m Row
50 DB Snatch 50, 35
1000m Row
100 WBS
1000m Row
50 DB Snatch
1000m Row

COMPETITOR

Aerobic Conditioning
75min
Hike, Bike, Run, or Row
*Target HR 120-140

LEANX

5 Min Flow

10 Heel Drops
10 Sec. Seal Pose
10 Frog Hops
10 BirdDogs
10 Knee Hug to Rev Lunge
100m Jog

-then-

30 Min EMOM:

1 Bike
2 Tuck Ups
3 Burpees
4 Walking Lunges
5 200m Run
6 Rest

BOX NEWS

• Freaky Friday Night Lights – Friday, 10/26, 6:30pm
• 4B Internal Weightlifting Meet (in New Albany) – Saturday, 11/3, 9am