East, Wednesday, 06/20/2018

CROSSFIT
*Load Week


Strength

Bench Press
4 x 8
*same weight as last week – across

– superset w/ –

Quadruped Around-the-worlds
4 x 3 trips per arm
*yellow mini band

Metcon

E2MOM for 10 Minutes

200m Run
10 Wall Ball 20/10, 14/9

RX+ 15 Wall Ball

*must be able to get all work done in 2 Minutes – 10 Burpee Penalty after WOD for every round not completed in 2 minute time frame 

COMPETITION

4 Rounds NFT:

10 HK Landmine Press / side
10 Inverted Row
2 Bottoms UP TGU / side

*WEEK 2 of our TGU progressions. No movement builds full body, strength, mobility, and stability like a TGU. We’ll start with light bottoms TGUs, then progress to heavier standard TGUs over the next 8 weeks.

LEANX

Death By:
Split Squats/Leg
3, 6, 9, 12, etc…

*Once completed, you must do 10 Quick Mtn Climbers EMOM until EVERYONE is done 

-then-

Every 4 Mins x 3 Sets:
200m Run
20 DB Thrusters 

-then-

Every 4 Mins x 3 Sets:

200m Run
20 DB Snatch

BOX NEWS

• Bring a Friend Day – Thursday 21st
• Sam’s Going Away Party Friday 22nd – NO 5:30 pm Class! We will provide the Meat and Drinks – please bring a side dish or snacks
• Strongman Sunday the 24th w/ Cam Cam the Strongman!