East, Wednesday, 02.20.2019

*CrossFit Open Week

CROSSFIT

Strength

Conventional Deadlift
2 x 5, across
2 x 3, across
*leave 2 reps in the tank each set

Metcon

12 Minute EMOM

1. 3 D&Bs + ME Burpees
2. Cal Row
3. Rest

*Score is total Burpees + total Cals

LEANX

2 Rounds:
20 Jumping Jacks
1 Rig to Wall Bear Crawl D&B
10 Rockbacks
10 90/90 Transitions
10 Sec Tabletop Hold

-then-

6 Min Alt EMOM:
1. 10 Core Swings + 5 Hand Release Swings
2. 8-10 Kipping Pull Ups

-then-

For Time:
50 Wall Balls
40 V-Ups
30 DB Clusters (35,25)

-Rest 1 min between each movement-

-then-

3 Rounds/Side:
30 Sec Suitcase Hold
20 KB Side Crunch

BOX NEWS

Classes