New Albany, Saturday, 06/23/18

CROSSFIT
*Load Week

Benchmark Saturday
“Candy”
Beginner
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Intermediate (Rx)
10 Rounds of:
10 Pull-ups
20 Push-ups
30 Squats

Advanced (Rx+)
5 Rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

*25min cap

 

COMPETITION

50min Run, Bike, Row, or any combo of the 3. Get creative, but keep moving at a slow steady pace for 50min – That’s your only goal.

 

LEANX

A. For Time:
21-18-15-12-9-6-3
Sit Ups
Burpees to Plate
Plate GTOH

B. Cash Out:
Alternating Tabata
1. Hanging Knee Raises
2. Hollow Body Hold

 

BOX NEWS

• Registration for KF18 opens early at a discounted rate to 4B Members only on 07/02/18 at 3dayweekend.com. 2 person, same sex teams. Open and advanced divisions.