New Albany, Monday, 11/26/18

CROSSFIT

*Base Week

Weightlifting
Every 2min for 10min
3 Position Clean
(Hip + Above Knee + Floor)
*Building

WOD:
12 min to complete:
4+ Rounds
3-6 Strict Chin Ups
1 Down and Back Suitcase Carry AHAP (Each Side)

 

COMPETITOR / EXTRA STRENGTH

Weightlifting
Power Snatch + OHS
5 x 2

Snatch Pull
5 x 2 @ 85%

 

LEANX

A. 2 Rounds:
30 Single Unders
20 Deadbugs
10 Chalk Angels
10 Scorpions

B. 9 Min EMOM:
1. Seated DB Press
2. DB Floor Flyes
3. DB Floor Skullcrushers

C. 10 Rounds:
5 Wall Balls
10 Med Ball Sit ups
15 Double Unders
*2omin cap

 

BOX NEWS:

4B Holiday Party – Sat’ 12/8 @ 7pm
Tickets are available in the front lobby! $10 in advance, $12 at the door. All proceeds will go to provide toys for children at Necco, a local foster care organization where one of our 4B members works. We’ll provide meat, beer, and wine. Bring a side dish if you’d like. There will also be a $5 raffle at the party for a chance to win a $100 Rogue gift card – And there’s a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle.