New Albany, Wednesday, 01/23/19

CROSSFIT
*Base Week

Metcon
Teams of 3 Relay
20 min AMRAP
10 Bench Press (95, 65#)
10/7 Cal Row
10 Wall Ball (20,14#) (10′,9′)
RX+ (135, 95#)

LEANX

A. Movement Flow
2 Rounds: 
2 Laps 
10 Deadbugs/Side
10 Chalk Angels 
10 Lateral Openers 
10 Windshield Wipers 

B. 3 Rounds: 
30 Sec ME Strict Pull ups
30 Sec Rest

Right Into 

3 Rounds: 
20 Underhand Band Pull Aparts
10 Barbell Bent over rows w 3 sec hold at top
5 Ring Rows w/ 3 sec negative 

C. 3 Min AMRAP x 4
5 Pull Up
10 Sit ups 
5 T2B 
10 KB Deadlifts (70, 53)
-Rest 1 min b/t sets-
*Score is total rounds and reps; pick up where you leave off each set