East, Thursday, 10/18/2018

CROSSFIT

*Performance Week

Metcon

w/ Partner
20 Minute AMRAP

20 Partner Burpee
40 Jumping Air Squat
60 RKBS
80 Sit Up w/Med Ball Toss
100 Lateral Med Ball Toss*
400m Offset FR Carry 35, 26**

*50 Facing the bathrooms, 50 facing the garage door
**P1-100m L, P2-100m L, P1-100m R, P2-100m R

COMPETITOR

Rest

LEANX

5 Min Flow

10 Supine Rolls
10 Bent Knee Rocks
10 Rollbacks
10 Scorpions

-then-

1 round every 8 mins for 3 sets:

1000m row
25 Burpees

-then-

Finisher:
3 Sets/Side

30 Sec Suitcase Hold RIGHT INTO 20 KB Side Crunches

BOX NEWS

• The lululemon Invitational is this Friday 10/19 from 6:30-9:30pm. Come party it up at 4B New Albany with your local CrossFit community as coaches from 5 area gyms compete in 4 workouts!
• Freaky Friday Night Lights – Friday, 10/26, 6:30pm
• 4B Internal Weightlifting Meet (in New Albany) – Saturday, 11/3, 9am