New Albany, Saturday, 10/13/18

CROSSFIT

*Load Week

Benchmark Saturday

Weightlifting
Power Clean + Push Jerk
10min to build to a moderate single

Benchmark
“Grace”
For time:
30 Clean & Jerks (135, 95)

 

COMPETITOR

Aerobic Conditioning
60min Row, Bike, Run, or any Combo 

 

LEANX

A. 10 Min Movement Flow
10 Rockbacks
10 Hip Rockers
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Clam Shells
10 Good Mornings
10 Air Squats

B. Every 2 mins for 10 Rounds:
10 Box Jumps
10 KB Thrusters
20 Lateral Hops over KB

C. 6 Min EMOM:
10-12 Burpees

 

BOX NEWS

October, November, and December are packed full of events at 4B. Here are some important dates to save:

  • #NoBS Challenge – Cut sugar and booze out of your diet – All of October.
  • lululemon Box Throwdown – Friday, 10/19, 6:30-9:30pm
  • Freaky Friday Night Lights (at 4B East) – Friday, 10/26, 6:30pm
  • 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
  • 4B Christmas Party – Saturday, 12/8, 7pm