New Albany, Friday, 03/16/18

CROSSFIT

*Maintenance / Performance Week

Weightlifting
EMOM x 6
2 Power Snatches

Metcon
4 Rounds for time: 
10 Front Squats (75, 55#)
8 Pull Ups
40 Double Unders
*10min cap

 

COMPETITORS

A.3 Rounds
10 Muscle Up Swing with towel
10 Feet Elevated Ring Rows w/ 10 sec hold after last rep

*Remember, straight lines are strong lines, dont break at the hips or knees

 

LEANX

A. Tabata Double Unders

*rest as needed*

Tabata Hollow Body Rocks

B. 8 Min AMRAP:
10 Tricep Extensions
10 DB Split Squats/Leg
10 Bent Over DB Row
10 DB Floor Press

C. 12 Min EMOM:
1 100m Sprint
2. Plate GTOH (45, 25)
3. Lateral Plate Hops