New Albany, Saturday, 08/04/18

CROSSFIT

*DELOAD WEEK – We’re building into a 5RM Back Squat test in 2 weeks, and then building to our second full testing week of the year 2 weeks after that. So our volume  / intensity progression will be as follows:

Benchmark Saturday
Power Clean Elizabeth
21-15-9 of:
Power Cleans
Ring Push-ups

*Rx+ – Ring Dips

Cashout
Teams of 3:
For time,
900m sled drag (90, 75)

 

COMPETITION

Come to the 11am Competitor Class!

 

LEANX

A. 10 Min AMRAP
10 Med Ball Walking Lunges
10 Med Ball OH Walking Lunges
10 Med Ball Sit Ups
50 Med Ball Toe Taps

-2min rest-

B. 5 Min AMRAP
10 Wall Balls
10 Med Ball Rotations/Side

-1min rest-

C. 3 Min AMRAP
Burpee Box Jump Overs

 

BOX NEWS

Competitor Class this Saturday at 11am (8/4)! Come for a fun/advanced workout! Open to any 4B member ready to take on the task!

The CrossFit Games are back on today through Sunday! This is the pinnacle for the sport of CrossFit and crowns the fittest man and woman on earth. Be sure to cheer on 4B Alumni Coaches Kristi Eramo (competing in the individual competition) & Lindy Barber (competing in the team division). Head to games.crossfit.com to checkout viewing options and stay up to date!