New Albany, Sunday, 11/04/18

CROSSFIT

*Base Week – We’re moving from a hypertrophy phase (higher rep, longer time under tension, focused on building muscle size), into a max strength phase (lower rep, heavier load, focused on recruiting and optimizing the new muscle we built during hypertrophy) for the next 8 weeks.

WOD
8min AMRAP
5 Strict Pull-ups
10 Sit-ups
20 Lateral Bar Hops

-4min rest-

8min AMRAP
4 Strict T2B
8 Deadlifts (135, 95)
12 Burpees over Bar
*Rx+ (185, 125)

*Score each AMRAP separately

BOX NEWS:

• The 4B Longevity Program kicks off Tuesday, November 6th!
• 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
• 4B Christmas Party – Saturday, 12/8, 7pm