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