CROSSFIT
*Load Week*
Gymnastic/Strength
12 min to Complete
4 Rounds
5 – 7 Strict T2B + 8 – 12 Kipping T2B
5 Low Ring Transitions +
2-4 (Strict MU + Negative MU)
*T2B should be unbroken, MU do not need to be
Metcon
18.0
21- 15- 9
DB Snatches (50,35#)
Burpees Over DB
COMPETITORS
A. Correctives
*Complete with Warmup*
1 Round
25 Banded Scaptions
25 Serratus Punch
25 External Rotation
25 Straigh Arm Pull Aparts
25 OH Pull Aparts
B. Conditioning
4 Rounds
30/21 cal Ski Erg Sprint
*3 min rest between
LEANX
For Time with Partner:
2000m Row
-Then-
3 Rounds:
50 Box Step Ups
50 Ring Rows
50 Tuck Ups
-Then-
2000m Row
BOX NEWS
Get signed up for the 2018 Internal Throwdown. It’s gonna be a blast! We’ll be putting out an extra registration sheet for anyone who needs a partner. Registration is $10 per team this year to help provide prizes and post Throwdown food and party supplies. Please bring in cash and drop it in the box in the lobby – We’ll have envelopes for you to put your name on.
Registration for the CrossFit Open is now live! Reminder – We’ll be officially hosting the Open this year on Saturday mornings starting at 9am. It will be similar to a Throwdown atmosphere. We’ll sign-up in heats on the board on a first come first serve basis and everyone who participates will be asked to judge at least one heat. You don’t have to be signed up for the Open to come to these Saturday sessions, and you only need to be judged if you’re officially inputing your scores online.
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