New Albany, Tuesday, 03/05/19

CROSSFIT
*CF Open Week 3

Strength
EMOM x 8
1 Power Clean & Jerk
*Building

Metcon
21 – 15 – 9
S2OH (95, 65#)
9 – 15 – 21
Tuck Ups
* RX+ (135, 95#) & V ups

LEANX

A. Movement Flow
2 Rounds: 
20 Jumping Jacks 
10 Supine Rolls 
10 Chalk Angels 
10 SL IR/ERs
10 Scap Push Ups 

B. RX version:
3 Rounds: 
5 Lat Activation Pulls 
5 Partial ROM Kipping Pull Ups 
5 Box Assisted Kipping Pull Ups 

RX+ Version:
5 Lat Activatons 
5 Core Swings 
5-10 Kipping Pull ups

C. 3 Min AMRAP x3:
6 Burpees 
9 Ring Rows 
12 KB Cleans 
*Rest 1 Min b/t sets 

D.For Time:
15 Rollback to stand with jump 

LONGEVITY

Strength
3 Rounds:
8 TK Pallof Press / side
10 Goblet Box Squat
10 DB Floor Press

Metcon
Partner Relay
10 Rounds (5 ea):
6 Cal Bike
6 Hanging Knee Raise
4 Burpees to Target