New Albany, Friday, 06/22/18

CROSSFIT
*Load Week

Strength
Deadlift
4×8
*same weight as last week – across
-ss w-
OH Carry
4x50m
*same weight as last week

Metcon
Partner Relay:
For time, 5 rounds Each:
10/8 Cal Row
10 Burpees over the bar

COMPETITION

A. MU Progressions:
10min Alt EMOM:
30s Table Rocks
30s Box Transitions (from forearm)

—–
B. Core Strength
4 Rounds of:
12 GHD Hip Extension
10 Natural Leg Extension
12 GHD Sit-ups (to parallel)

LEANX

A. 7 Mins to complete 3 Sets:
30 Sec Suitcase Hold/Side
20 SA Banded Rows (10/side)

B. 20 Min EMOM:
1. Air Squats
2. Toe to Rings
3. Rope Up-Downs
4. Double Unders

BOX NEWS

• Registration for KF18 opens early at a discounted rate to 4B Members only on 07/02/18 at 3dayweekend.com. 2 person, same sex teams. Open and advanced divisions.