East, Wednesday, 02/21/2018

CROSSFIT
*Deload Week


Weightlifting

EMOM x 10

1 Snatch
*Across, Heavy

Metcon

6 Rounds every :90

10 Thrusters 95, 65
10 Toe to Bar

RX+ 115, 75

*Rest once work is done until start of next :90

COMPETITION

Gymnastics Skill Wod

EMOM x 8 min
Odd) 5-10 HSPU
Even) 30 – 50 Double Unders

LEANX

11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Back Rack Walking Lunges
Weighed Glute Bridge

-then-

6 Min AMRAP

12 Thrusters
12 Palm to Forearm Planks

-then- 

6 Min AMRAP

12 DB Snatch
12 Lateral Hops over DB

BOX NEWS

The 2018 Crossfit open starts this week. As a reminder we will be running those workouts on Saturdays from 9-11am. Please show up ready to sign up for Heats on the chalkboard. We will not be running a LeanX class on Saturdays through the entirety of the Open, however, we will scale those workouts so that those who typically take LeanX can come participate!!