CROSSFIT
*Build Week
WOD
12min AMRAP
50 Jump Rope Singles
40 Air Squats
30 Sit-ups
20 SA DB Push Press (35, 25)
10 Ring Rows
(RX+) 12min AMRAP
50 DUs
40 Wall Balls (20, 14)
30 Tuck-ups
20 SA DB Push Press (50, 35)
10 Supine Ring Rows
*Feet on box for Supine RR
Cash-Out
Sled Pulls
w/ a Partner
8x100m Sled Pull (90, 75)
*Rest the amount of time it takes your partner to pull. Each partner will complete 4 pulls
COMPETITOR
Rest
LEANX
A. 5 Min Flow
10 Supine Rolls
10 Bent Knee Rocks
10 Rollbacks
10 Scorpions
10 Heel Drops
10 Toe Touches
B. 30 min AMRAP with partner:
50 Cal Row
40 Air Squats
30 Med Ball Sit Ups to partner
20 Wall Ball Shots to Partner
100m Med Ball Run
C. Finisher: Death by partner plank hand taps
BOX NEWS
- This Thursday is our monthly Bring a Friend Day during all class times at 4B! Bring friends, family, coworkers… whomever you would like! The WOD will still be challenging but will be scalable for beginners during all class times.
- Sign-ups for our October #NoBSChallenge (No Booze, No Sugar Challenge), are in the lobby! Checkout full details on the flyers around the gym!
- Kenuckiana’s Fittest 2019 is less than 2 weeks away! There will be no classes that Saturday, but come out and cheer on your fellow athletes!
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