East, Wednesday, 11/21/2018

CROSSFIT

*Deload Week

Metcon

20 Minute EMOM

1. 8 Deadlift 185, 115 + ME Tuck Ups
2. Box Jump Over 24, 20
3. Farmer Hold 70, 53
4. Assault Bike
5. Rest

COMPETITOR / STRENGTH

Bench Press
3 Sets
6 Single Arm DB Bench Press (Each Side)
6 Single Arm Ring Rows (Each Side)

Accumulate
90 sec Ring Support Hold
90 sec Sandbag Hold (chest level) AHAP

LEANX

5 Mins: 

30 Jumping Jacks
20 Heel Drops
10 sec seal pose
10 Scap Push ups

-then-

Gymnastics
4 Rounds:

8 Inverted Barbell Rows
ME Hollow Body Hold

-then-

4 Min AMRAP:
10 DB Push Press (35, 25)
10 DB Snatch

Rest 2

4 Min AMRAP:
2 Manmakers
12 DB Weighted Sit ups

-then-

Finisher: Plank Tap Relay
*Losing team must do 15 burpees*

BOX NEWS:

• Thanksgiving Schedule Adjustments 
  • Wednesday – No 6pm LeanX, No 630pm CrossFit – we will close at 630pm.
  • Thanksgiving – 7:30am Community WOD – Kids over 8 are welcome, please arrive by 7:15 if you are bringing someone who has not worked out with us before. 
  • Black Friday 
    • 8am CrossFit
    • 9am LeanX 
    • 10am Crossfit (Gym will close at 12)
  • Saturday – Return to normal schedule!!
• Christmas Party 12/8 @ 7pm – If you haven’t joined the Facebook Event page please do!