East, Wednesday, 05/30/2018

CROSSFIT
*Performance Week

Strength

RDL
3×10 across
*Increase load from last week
-ss w-
SA Front Rack Carry
3x100m/side
*Increase load from last week

Metcon

For time:

100 DUs
30 Wall Ball
15 Burpees
50 DUs
15 Burpees
30 Wall Balls
100 DUs

*12 Minute Cap

COMPETITION

3 Rounds

12-14 Stationary Dips
10 SA DB Row (R)
10 SA DB Row (L)
10 DB Curls
*Only 45sec rest between movements.
Increase load on Rows and Curls

LEANX

5 Min AMRAP:

100m Run
10 Serratus Punches with band
10 Mountain Climbers
10 Deadbugs

-then-

6 Rounds for Time:

12 DB Power Cleans (35,25)
6 Strict Push Ups
*10min cap

-then-

For Time:

30 Burpees
30 DB Snatch (35, 25)
30 Burpees

-then-

Cash Out:

3 Sets:
20 Sit Ups
ME Set Bench Dips
-Rest 1 Min b/t Sets-

BOX NEWS

• FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am. (No 10am class & Open Gym closes at 10am that day) at New Albany 
• Competitor Meet-up this Saturday, June 2nd at 11:00am. Email zack@4bfit.com if you’d like to join.