East, Wednesday, 01.30.2019

*Load Week

CROSSFIT
Metcon

Team WOD
20 Minute AMRAP

20 Toe to Bar
40 Power Clean 95, 65
80, 60 Cal Row

RX+ 30 Toe to Bar
135, 95 Power Clean

COMPETITOR / EXTRA STRENGTH

6 – 4 – 2 -4 – 6
Bench Press

*Climbing for 6 – 4- 2 then the second 4 & 6 should be heavier than the first sets

LEANX

2 Rounds:
30 Jumping Jacks
15 Underhand Band Pull Aparts
10 Banded Pass Throughs
10 Down Dog Alt Toe Touches
5 Walkouts

-then-

9 Min EMOM: (3 sets of each)
1. 8-10 Stict Push ups
2. 8-10 Strict Pull Ups
3. 10 V-Ups + 10 Supermans

-then-

4 Min AMRAP x 2:
5 Forearm to Palm Planks/Side
10 DB Plank Drag throughs
20 DB Hang Snatches (10/side)
30 Flutter Kicks

-Rest 2 Min B/T Sets-

-then-

1 Min ME: Knee to Stands (35,26)

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