New Albany, Monday, 12/31/18

Abridged Schedule Today
6am CF
7:15am CF
9am LeanX
10am Longevity
11am CF
Noon CF
Closed at 1pm

CROSSFIT
*Build Week
Strength / Skill
10 min of Pistol Skill Work

Metcon
4 Rounds
60 Double Unders
16 DB Thruster (50#, 35#)
1 min rest

Competition  / Extra Strength

Weightlifting
Power Clean + Front Squat
5 x 2
*Building

LeanX
A. 3 Rounds:
40 Single Unders
10 Ankle Rotations/Side
10 Mtn Climber to Hip Rocker
10 Scorpions

B. 12 Mins to Complete 4 sets
5 Strict Pull Ups
10 Alt. V-Ups
15 Underhand Band Pull Aparts

C. For Time:
1 Round:
100 Double Unders
25 RKBS (53, 35)
25 Goblet Squats

2 Rounds:
50 Double Unders
15 RKBS
15 Goblet Squats

3 Rounds:
25 Double Unders
10 RKBS
10 Goblet Squats

Longevity (10am, special schedule)

Strength
3×5
Med Ball Sqauts (14/8)
Strict Press (empty bar)
Assited SL RDL

Metcon
12min AMRAP
30 Step-ups
20 Alt Flutter Kicks
10 KB Swings (25/18)