New Albany, Friday, 12/21/18

CROSSFIT

*Deload Week 

Strength
Snatch
5 x 3
*building

Metcon
For Time:
100 Dubs
40 T2B
30 Power Cleans (95, 65#)
20 Front Squats

COMPETITOR / EXTRA STRENGTH
4 Rounds
10 American Hip Thrusts
12 DB weighted lunges

LEANX
A. 2 Rounds:
30 Single Unders
20 Arm Circles (10 fwd/10 bkwd)
10 Single Leg Hops/Leg
10 Rockbacks
5 Cat Camels

B. 7 Min AMRAP:
7 Pull Ups
14 RKBS (53,35)
21 Double Unders

C. 7 Min AMRAP:
7 DB Power Cleans (35, 25)
14 Alternating DB Presses
21 Lateral Hops Over DB

D. 30-20-10
DB OH Tricep Extension
DB Side Crunch/SIde
Superman

BOX NEWS:

New Year Challenge
We’re bringing back our most successful Nutrition Challenge for a second year!  The 4B New Year Challenge will run from January 1st through the 31st and will focus on balancing nutrition, training, and lifestyle.

Registration is now live and closes Thursday, January 3rd.  Sign-up sheets will be in the lobby.

Head over to our New Year Challenge web page to get all the details!