New Albany, Saturday, 09/01/18

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. 

Benchmark WOD
“4B 50”
50 Pull-ups
50 Box Jumps (24, 20)
50 Burpees
50 RKBS (53, 35)
50 Sit-ups
50 Wall Balls (20/10, 14/9)
50 DUs
*25min cap

 

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

 

LEANX

A. 10 Min Flow:
10 Scorpians
10 Blackburns
10 Supermans
10 Childs pose w/rotation
10 Cat Camels
10 Rockbacks
10 Mountain Climbers with Reach
3 Push up to Down Dog

B. With a Partner for time:
400m Run
400m Row
40 Burpees
800m Run
800m Row
40 T2B
800m Row
800m Run
40 Burpees
400m Row
400m Run

C. Finisher:
For Time:
100 Partner Plank Hand Taps

BOX NEWS

  • Labor Day Schedule, Monday 9/3 – Hero WOD 7:30am, Open Community WOD 8:30am
  • Kettlebell Specialty Class – Sunday 9/9 @ 2:15pm
  • Checkout our most recent member story on long time 4B Athlete Andrew McCart.
    https://4bfit.com/andrew-mccart/