East, Tuesday, 02/27/18

CROSSFIT 
*Maintenance / Performance Week*

For time:

20 Pull Ups
40 Wall Ball 20/10, 14/9
80 Target Burpee
40 Wall Ball
20 Pull Ups

*15 Minute Cap

COMPETITION

A. Complete w/ Warm-up
Band Pull Apart Series – 12 reps each
Scaptions
Serratus Punches
External Rotations
Pull Aparts
OH Pull Aparts

B. For Time
10 Sandbag Cleans (100, 80#)
20 Ring Dips
30 Pistols
40 GHD Sit Ups

 

LEANX

A. 8 Mins to Complete 4 Rounds of:
10 Hanging Strict Knee Raises
30 Sec Suitcase Hold/Side

B. Against a 6 Min Clock:
800m Run/Row
ME Goblet Step Ups

Against a 4 Min Clock:
400m Run/Row
ME T2B

Against a 2 Min Clock:
200m Run
ME Walking Lunges