East, Wednesday, 01.16.2019

CROSSFIT

*Deload Week

CROSSFIT

Strength

18 Minutes to Complete:
Front Squat
5 x 3 across @
85 – 90% of 1RM

Metcon

5 Minute AMRAP

10 Power Clean 95, 65
10 Alt FR Lunge 95, 65*
10 Tuck Up
RX+ 115, 75 & V Up
*fwd or rev athlete choice

COMPETITOR / EXTRA STRENGTH

5 Minute AMRAP

10 Power Clean 95, 65
10 Alt FR Lunge 95, 65*
10 Tuck Up

RX+ 115, 75 & V Up

*fwd or rev athlete choice

LEANX

2 Rounds:
10 Bkwd Arm Circles/10 Fwd
10 Jumping Jacks
10 Scorpions
10 Alt. Swimmers
5 Inchworms

-then-

8 min EMOM:
Min 1. 3 Strict pull ups + 3 Push Ups
Min 2. 3 Switch grip pull ups + 3 Push ups
Min 3. 3 Switch grip pull ups + 3 Push ups
Min 4. 3 Chin ups + 3 Push ups

-then-

For Time:
21-15-9:
Plate GTOH (45,25)
T2B

*8 Min Cap*

-then-

For Time:
15-12-9:
Devils Press (25, 15)
Ring Rows

*12 Min Cap*

BOX NEWS

• Bring a Friend Day this Thursday