New Albany, Friday, 01/11/19

CROSSFIT
*Performance Week

Strength
Clean
5 – 5 – 3 – 3 – 2 – 2 – 2
*building

Metcon
Not for Time:
5 Double KB Front Rack Carry AHAP
*Down and Back 

COMPETITORS/EXTRA STRENGTH

4 sets
8-12 Stationary Dip Set
16 alt DB Bicep Curls

3 sets
12 Face Pulls w/ Pulley
10 Bent over Barbell Rows

2 Sets
10 SA DB High Pull (Each Side)
*light weight

LEANX

A. Movement Flow
3 Rounds: 
30 Single Unders 
10 Heel Drops 
10 Supine Hip Circles
10 Tabletops 
10 Rockbacks

B. 3 Rounds: 
30 Sec DB Glute Bridges 
30 Sec DB RDLs 
30 Sec DB OH Tricep Extensions
30 Sec DB Bicep Curls 

C.20 Min EMOM: 
1. Cal Row 
2. Alt Med Ball Slams (20,14) 
3. Double Unders 
4. Ring Rows