East , Wednesday, 01/02/2019

CROSSFIT

*Load Week

CROSSFIT
Olympic Skill/Strength

Every 2 Minutes for 10 Minutes

2 Pos Snatch
(1 Above Knee + 1 Floor) x 1
*building

Strength

15 Minutes to Complete
Front Squat
4 x 3
*across @
85 – 90% of 1RM

COMPETITOR / EXTRA STRENGTH

Bench Press
4 Sets
6 SA DB Bench Press (Each Side)
25 Band Pull Aparts

Accumulate 2 min Hang

LEANX

3 Rounds:
30 Jumping Jacks
10 Mountain Climbers
5 Frog Hops
10 Hip Transitions
3 Burpees

-then-

30 Min AMRAP with Partner
50-40-30-20-10
Cal Row
Partner Burpees
Wall Balls
Ring Rows

BOX NEWS

• Thank you to everyone that came out for both the 12 Days of Christmas WOD, and our Hangover WOD
• Hero WOD “Michael Warchola” this Saturday
• January On-Ramp Starts on the 7th
• CrossFit Open Begins 2.21