New Albany, Friday, 06/08/18

CROSSFIT
*Deload Week


WOD
With a Partner, for time:
100 Box Jumps (24, 20)
1000m Row
400m Farmer Carry (70, 53)
100 Push-ups
1000m Row
400m Farmer Carry
100 Ring Rows
1000m Row
400m Farmer Carry
*Stay in order. One partner working at a time. Split reps as desired. Both partners go out together on farmer carry course

 

COMPETITION

A. 3 Rounds:
ME UB False Grip Ring Pull-ups
ME UB Strict RIng Dips
30s Table Tops
*Rest as needed between movements.

 

LEANX

A. 7 Mins to Complete 3 Sets of:
1 Round of Banded Glute Series
10 DB Push Press

B. 18 Min EMOM:
1. Ropes
3. Jumping Lunges
3. KB Deadlifts
4. Ring Rows
5. Cal Bike
6. Rest

 

BOX NEWS

• Our Next On-Ramp Class starts Monday, June 11th at 7pm. First week is FREE for anyone who want’s to try out 4B. 
• FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am. (No 10am class & Open Gym closes at 10am that day).
• KidFit kicks off Monday, June 18th! Sign-ups are in the lobby.