East, Tuesday, 02.12.2019

*Deload Week

CROSSFIT

Metcon

30 Minute EMOM

1. 5 Strict Chin Ups + ME RKBS 53, 35
2. 10 SL Sit Ups + ME DUs
3. Rest

COMPETITOR / EXTRA STRENGTH

Weighted Strict Chin Ups
5 x 2

then
Accumulate
1 min Chin over bar hang (Supinated Grip)

LEANX

2 Rounds:
30 Single Unders
15 Jumping Jacks
10 Scorpions
10 Rockbacks
10 Windshield Wipers
10 Sec Hang from Bar

-then-

6 Min EMOM:
1. 5 Strict Knee to Chest + 4 Kipping Knee to Chest + 3 T2B
2. Hollow Body to Superman

-then-

3 Rounds:
40 Air Squats
100 Med Ball Toe Touches
20 Tuck Ups
100 Double Unders
-Rest 1 Min Between Rounds-

*15 Min Cap*

3 Rounds/Side
5 Suitcase Deadlifts (HAP)
1 Suitcase Carry Down and Back

BOX NEWS