CROSSFIT
*Performance Week
Strength
9 mins to complete:
3 Rounds
ME Pull-ups
ME Ring Dips
*Score is total reps
Metcon
16min AMRAP:
200m Run
10 T2B
5 DB S2OH / arm (50, 35)
COMPETITION
3 Rounds NFT:
20 Bent Knee Hollow Rock
6 Arch Holds (5s each)
2 Wall Walk-Up
LEANX
A. For Time:
50 Barbell Bent Over Rows
*Every time you break, must complete 5 Push ups*
B. Tabata Burpees to Plate
Tabata Air Squats
Tabata Plate GTOH
Tabata Tuck Ups
Tabata Alt. Plate Shuffles
BOX NEWS
- Registration for KF18 opens early at a discounted rate to 4B Members only on 07/02/18 at 3dayweekend.com. 2 person, same sex teams. Open and advanced divisions.
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