New Albany, Thursday, 10/18/18

CROSSFIT

*Performance Week

Metcon
W/ a Partner For time:
200m Farmer Carry (53, 35)
100 Goblet Squats
200m Farmer Carry
100 Double KB Deadlifts (53, 35)
200m Farmer Carry
100 Push-ups
200m Farmer Carry
100 Ring Rows
*Rx+ (70, 53) & 120 reps of all movements

 

COMPETITOR

Rest

 

LEANX

A. 5 Min Flow
10 Supine Rolls
10 Bent Knee Rocks
10 Rollbacks
10 Scorpions

B. 1 round every 8 mins for 3 sets:
1000m row
25 Burpees

C. Finisher:
3 Sets/Side
30 Sec Suitcase Hold RIGHT INTO 20 KB Side Crunches

 

BOX NEWS

• The lululemon Invitational is this Friday 10/19 from 6:30-9:30pm. Come party it up at 4B New Albany with your local CrossFit community as coaches from 5 area gyms compete in 4 workouts!
• 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