New Albany, Friday, 05/11/18

CROSSFIT

*Deload Week

Weightlifting
Power Clean
10min to build to a moderate single
*No sloppy reps. Coach will send you home if so 😉

Metcon
15min AMRAP:
3 Power Cleans
200m Suitcase Carry (53, 35)
*Power Cleans @ 70% of today’s single

 

COMPETITION

3 Rounds NFT:
10 Single Leg Goblet Squat (R)
10 Single Leg Goblet Squat (L)
30s False Grip Hang (rings)
*Rest as needed between movements and sets.

 

LEANX

“The Joey 45”
400m Run
45 Pull ups
400m Run
45 Wall Balls
400m Run
45 Sit Ups
400m Run
45 Burpees

 

BOX NEWS

• Whole30 Pitch-In and Going Away Party for Cory – This Friday at 7:30pm, at 4B New Albany. Bring Whole30 and non-Whole30 dishes. Challenge rules kick-off Monday, 5/14. 
• Special Family Mother’s Day WOD Sunday (5/13) at 1:00pm! Bring the whole fam! The WOD will be friendly for all ages.
• Whole30 rules go into effect on Monday (5/14)!