East, Tuesday, 09/11/2018

CROSSFIT

Metcon

16 Minute AMRAP

400m Run
10 Box Jump
15 RKBS 53, 35
20 Alt V Ups

RX+ – RKBS 70, 53

*score rounds and reps

COMPETITOR

LEANX

7 Minute Movement Flow

10 Blackburns
10 Alt Swimmers
10 Scorpians
10 Mountain Climbers with reach
10 Quadruped Hip Circles
10 Bent Knee Rocks
10 Glute Bridges with 3 Sec hold at top

-then-

For time:
9 Rounds 

11 Burpees
200m Run
1 Manmaker (HAP)

-then-

Finisher:
3 Rounds:

45 Sec Forearm Plank
15 Sec Rest

BOX NEWS

• Specialty Class at 530pm – Rope Climbs and Pistols – We have Rope Climbs in Fridays Team Workout so you wont want to miss this Specialty Class!!
• Park WODs September 16th