New Albany, Wednesday, 01/02/19

CROSSFIT

Strength
E2MOM x 8
Odd: ME Ring Dip
Even: 15 sec Extended Crab Hold
*score is lowest # of dips

Metcon
For time:
10 – 8 – 6 – 4 – 2
HSPU
V Up
Pull Up
RX + (C2B)

COMPETITOR / STRENGTH
Bench Press
4 Sets
6 SA DB Bench Press (Each Side)
25 Band Pull Aparts
-then-
Accumulate 2 min Hang

LEANX
A. 3 Rounds:
30 Jumping Jacks
10 Mountain Climbers
5 Frog Hops
10 Hip Transitions
3 Burpees

B. 30 Min AMRAP with Partner
50-40-30-20-10
Cal Row
Partner Burpees
Wall Balls
Ring Rows