East, Wednesday, 04.03.19

CROSSFIT

Skill/Strength

1 Rounds every 3 Minutes x 4

8 Pallof Press per side
8 Shovel Deadlift per side

Metcon

5 Rounds of:

1 Clean Deadlift
1 Hang Power Clean
1 Push Press
1 Power Clean
1 Split Jerk
*across @ 50% of Power Clean 1RM
**rest 1 minute between each set

LEANX

1 Round every Min x 6 AHAP:
1 DB Reverse Lunge (R)
1 DB RDL
1 DB Front Squat
1 DB Reverse Lunge (L)
1 DB RDL
1 DB Front Squat

-then-

For Time:
30 Box Jump Overs (24,20)
30 Burpees
30 Box Jump Overs
*EMOM 5 Sit ups

-Time Cap 10 mins-

-then-

3 Rounds for Time:
10 Air Squats
10 Forward Lunges
10 Reverse Lunges
10 Lateral Lunges
10 Curtsy Lunges
10 Box Step ups
-Rest 30 Sec in b/t sets-

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