East, Thursday, 01/10/2019

CROSSFIT

*Performance Week

CROSSFIT

Metcon

20 Minute Partner WOD

P1.
Row for Meters
—–
P2.
3 Rig to Wall D&Bs
10 Push Ups
10 SA RKBS L
10 SA RKBS R
—–
-switch- 
—–
P1&2 Together
30 Alt Medball Standing Lat Toss L
30 Alt Medball Standing Lat Toss R

COMPETITOR / EXTRA STRENGTH

-rest-

LEANX

3 Rounds:
10 Jumping Jacks
10 Speed Skaters
10 Scorpions
10 Chalk Angels
10 Supine Rolls

-then-

9 Mins to complete 3 sets:

ME Set of unbroken Strict Pull ups
RIGHT INTO
ME Set unbroken Push ups

-rest 1 min between sets-

-then-

20 sec on; 10 off x 16 rounds:

1. Speed Skaters
2. Thrusters (45,35)

-then-

3 Min EMOM:

30 Sec Quick Mtn Climbers
30 Sec Superman Hold

BOX NEWS

  • Specialty Class 1.10 @ 5:30pm w/Coach Gabby
  • CrossFit Open Begins 2.21