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New Albany, Tuesday, 01/09/18

CROSSFIT
*Base Week*

Gymnastic Strength
12 min to complete:
4 Rounds
3-5 Strict T2B + 5-10 Kipping T2B
1-3 x 1 Strict Muscle Up + 2 Ring Dips + 1 MU Negative

Metcon
12 min AMRAP:
5 HSPU
10 Pistols
20 Sit Ups
30 Double Unders

 

COMPETITION

Weekly Template for Comp Work

3 Rounds for Time
12 DB Weighted Box Step Overs (35,25#) (24″,20″)
18 GHD Sit Ups

 

LEANX
10min EMOM:
Min1: 15 Plate GTOH into ME plate OH lunges
Min 2: Rest

*immediately into…

10min EMOM:
Min1: 10 Pull Up into ME wall balls
Min2: Rest

*immediately into…

10min EMOM:
Min1: 10 RKBS into ME sit-ups
Min2: Rest

 

BOX NEWS
Grab your partner! The Internal Throwdown is Saturday, February 10th at 8:30am in New Albany. Same sex partner teams will compete in 3 workouts the top 5 teams moving onto a final. We’ll have sign-ups out starting next week. There will be a $10 entry fee per team this year to help us provide prizes, giveaways, and post throwdown party supplies!