New Albany, Thursday 06/21/18
CROSSFIT
*Load Week
Bring a Friend Day!
Strength / Recovery
8min AMRAP for Quality:
10 HK Bottoms-Up KB Press (5/side)
10 Deadbugs w/ Plate (5/side)
20 Lateral Step-ups (10/side)
*Use 15 or 25# plate for deadbugs
Metcon
2 Rounds for time:
50 Step-ups (knee height)
40 Alt V-Ups
30 SA Alt DB DL (50, 35)
20 Ring Rows
10 Cal Bike
COMPETITION
Rest
LEANX
Bring a Friend Day!
30 Min AMRAP w/ Partner:
1000m Row
30 Push Ups
1000m Row
20 Goblet Squats
1000m Row
10 Tuck Ups
BOX NEWS
- Bring a Friend Day is this Thursday! The WODs will be still be challenging that day but will be adaptable to beginners in all class times! Invite friends, family, or coworkers and we’ll see you Thursday (and hopefully before then :).
- 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.