East, Thursday, 02.14.2019

*Deload Week

CROSSFIT

Strength

3 Rounds for Quality
10 Minutes to Complete

10 Dbl DB RDL
*:03 ecc
5 Tempo KB High Pull per side
*:03 up and :03 down

Metcon

6 minute AMRAP

5 KB Clean L *athlete choice
5 KB Clean R
10 Medball Slams 
20 Gorilla Hops
-rest 1 Minute-

Repeat as 5, 4, 3, 2 Minute AMRAPs
-rest 1 Minute between each-

COMPETITOR / EXTRA STRENGTH

-rest-

LEANX

2 Rounds:
20 Jumping Jacks
10 Trunk Twists
10 Rockbacks
10 Mountain Climbers
10 Sec Pigeon Hold/Side

-then-

Alternating Tabata:
1. Speed Skaters
2. Pulse Squats

-then-

5 Rounds for Max Reps:
30 Sec Cal Row/Bike
30 Sec Wall Balls
-Rest 2 Mins-

-then-

Tabata: Med Ball Pot Stirrers

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