East, Thursday, 01.24.2019
CROSSFIT
*Base Week
CROSSFIT
Metcon
25 minute EMOM
1. 1.25 Goblet Squats
2. Forearm KB Plank Drag Throughs
3. Rope Slams
4. Assault Bike
5. Rest
COMPETITOR / EXTRA STRENGTH
-rest-
LEANX
5 Rounds for Quality
12 GHD Sit Ups
10 cal Bike/Ski
8 Deadlifts (155, 110#)
6 Bar Muscle Ups
-then-
For Time:
30 Box Step Ups
60 Box Push ups
30 Box Step Ups
-then-
For Time:
30 RKBS (53, 35)
60 Box Jump Overs
30 RKBS
-then-
3 Rounds:
10 Side Plank w/ banded Row
10 Same Side Deadbugs/Side