New Albany, Friday, 01/12/18

CROSSFIT
*Base Week*

Weightlifting
Snatch
Every :90 for 5 sets
4 Power Snatch
*Across. Score is weight used.

Metcon
5 Rounds for Time
11 OHS (95, 65#)
11 Pull Ups
*RX+ (115, 75#), C2B

COMPETITION

Gymnastic Strength
10 min for quality:
Wall Facing HS Hold x 20 sec
3 Skin the Cats (rings)
20 Prone PVC Press on GHD

LEANX
A. 8 Min AMRAP for Quality:
3 Pull ups with 3 Sec Negative
3 Strict T2B
3 Wall Walks with 3 Sec Hold at top

B. 10 Min Ascending Ladder:
2 Wall Balls
2 KB Deadlifts
2 Goblet Step Ups
*Reps increase by 2 every round

C. Cash Out:
For time:
100 Flutter Kicks
100 Penguin Crunch
100 Flutter Kicks