New Albany, Tuesday, 02/05/19

CROSSFIT
*Performance Week

Strength
Clean
3 – 3 – 2 – 2 – 1 – 1 – 1

Sumo Deadlift
Build to a 3 rep max

LEANX

A. Movement Flow
2 Rounds: 
30 Singles
10 Arm Circles (bwd/Fwd)
10 Standing Alt. Swimmers
5 Walkouts

B. 6 min EMOM: 
1. 5 Scap Pull ups + 5 Core Swings + 5 Pull ups 
2. 20 Underhand Pull Aparts

C. 12 Min EMOM:
1. Cal Bike 
2. Ring Rows 
3. Double Unders 
4. Kneeling Battle Rope Waves

D. 30 Reps for Time:
Knee to Squat Jump

LONGEVITY

Strength
3×8 
KB Alt Lunge
KB Press (4/side)
3x Bretzle – 10 Breaths

Metcon
EMOM 15 of:
3 Ring Rows
6 Bar Push-Ups
9 Air Squats