New Albany, Tuesday, 06/19/18

CROSSFIT
*Load Week


Strength
12min to complete, 4 Rounds:
Strict Pull-ups (ME -2)
Strict Ring Dips (ME -2)

*Aim for same reps (+/- 1) each set compared to last week

Metcon
For time:
50 DUs
800m Run
50 DUs
25 HRPU
1200m Run
25 HRPU
50 DUs
800m Run
50 DUs
*20 Minute Cap

COMPETITION

A. 4 Rounds NFT:
5 Supine Shoulder Flexion
10 Plank w/ Reach
35-40s Handstand Hold

*WEEK 2 of our HANDSTAND PROGRESSIONS. Pull belly button to your nose and use a rig post as your target for plank with reach.

LEANX

A. 3 Rounds For Time:
75 Single Unders
50 KB Plank Taps
25 RKBS

–Rest 3 Mins-

B. 2 Rounds For Time:
50 KB Toe Taps
25 SA KB Press/Side

-Rest 2 Mins-

C. 1 Round For Time:
25 DB Burpee Power Cleans

BOX NEWS

• Bring a Friend Day is this Thursday! The WODs will be still be challenging that day but will be adaptable to beginners in all class times! Invite friends, family, or coworkers and we’ll see you Thursday (and hopefully before then :).