East, Thursday, 06/14/2018

CROSSFIT
*Base Week


Metcon

8 Minute AMRAP x 2

5 Box Plank to Pike Walks
5 Bent Over KB Row L
5 Bent Over KB Row R
10 SA RKBS L
10 SA RKBS R
10 Supine Toe to Rig Touch

– rest 4 Minutes between –

*pick up where you left off

COMPETITION

-rest-

LEANX

10 Min to Complete 3 Sets

5 Strict Pull Ups
10 Ring Push Ups
10 SA Bent Over Row/Side

-then-

1 Round every 90 sec x 3 Sets
(30 sec rest b/t sets)

100m Sprint right into ME set of RKBS

-then-

1 Round every 90 sec x 3 sets
(rest 30 sec b/t sets)

10 Cal row sprint right into ME Wall Balls

BOX NEWS

• Join Coach Case at lululemon Oxmoor at 9am on Saturday morning (6/16) for a free Father’s Day Weekend recovery class.
• FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am – In New Albany. 
• Coach Sam’s going away party June 22nd. 5:30pm class will be cancelled. We will provide the meat and drinks, if you will please bring a side dish/snack. We will kick off the party at 545pm and go until Sam heads home for his beauty sleep.