New Albany, Monday, 10/15/18

CROSSFIT

*Performance Week

Metcon
4 Rounds of:
Min 1: DB Snatch (50, 35)
Min 2: Burpees
Min 3: Goblet Step-Ups (35, 26, knee height)
Min 4: Bike (cal)
Min 5: Rest
*score is total combined reps

 

COMPETITOR

Weightlifting
A. 10min EMOM:
Power Clean + Front Squat + Jerk
*Building

B. Clean Pulls
4×4 @ 95% of Power Clean Max

 

LEANX

A. 5 Min Movement Flow
10 Head Nods (L+R/Up + Down)
10 BlackBurns
10 Prone T’s and Y’s
10 Alt. Swimmers

B. Gymnastics
5 Sets:
5 Banded Pull ups
20 Band Pull Aparts

C. For Time:
25 Burpee Wall Balls
50 Sit Ups
25 Burpee T2B

 

BOX NEWS

• The lululemon Invitational is this Friday 10/19 from 6:30-9:30pm. Come party it up at 4B New Albany with your local CrossFit community as coaches from 5 area gyms compete in 4 workouts!
• Freaky Friday Night Lights (at 4B East) – Friday, 10/26, 6:30pm
• 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
• 4B Christmas Party – Saturday, 12/8, 7pm