New Albany, Tuesday, 03/19/19

CROSSFIT
*CF Open Week 5

Metcon
For Time:
30 DB Hang Power Snatch (50,35#)
40 Burpees
50 T2B
40 Burpees
30 DB Hang Power Snatch
* 20 min Cap

LEANX

A. Movement Flow
2 Rounds: 
100m Run 
20 Underhand Band Pull Aparts
10 Alternating Swimmers 
10 Rockbacks 
5 Ring Rows 

B. 10 Mins Kipping Pull Up Skill work

C. 8 Min AMRAP: 
3 Kipping Pull Ups 
6 Push Ups 
9 Goblet Squats (53,35)

D. 8 Min AMRAP: 
10 Ring Row
15 RKBS (53, 35)
200m Run

LONGEVITY

Strength
3 Rounds:
6 Tempo Goblet Box Squat
6 Tempo DB Bench Press
6 TK Pallof Press / side

Metcon
4 Rounds:
Min1: 30s Row
Min 2: 30s Battle Rope Hip Toss
Min 3: 30s TK Chest Throws