New Albany, Monday, 07/16/18

CROSSFIT
*Load Week
 

Gymnastic Strength
12min to complete 4 rds of:
3-5 Pull-Up Complexes
2 Wall Walks (10s ISO)

Metcon
12min Partner Relay
10 Power Snatch (75, 55)
12/10 Cal Row

 

 

COMPETITION

 A. 3x Thru Each:
Clean Positions
Dynamic Clean Warmup
Power Clean + Clean (ea position)

B. Power Clean + Squat Clean
3 @ 50%
3 @ 55%
3 @ 65%
3×2 @ 70%

 

 

LEANX

A. 10 Rounds:
10 Step Ups (24,20)
10 KB Deadlifts (70,53)
10 Tuck Ups
*5 Push ups EMOM*

B. Cash Out:
3 Rounds
20 Banded Lateral Chops/Side
20 Pallof Press/Side

 

BOX NEWS

• Bring a Friend Day is this Thursday! All class times are open to anyone who would like to try 4B… for FREE!