New Albany, Wednesday, 03/13/19

CROSSFIT
*CF Open Week 4

Strength
Front Squat
2 x 3 across
2 x 1 across
*leave 2 reps in the tank each set

Metcon
8 min AMRAP:
10 Single Arm DB Thruster (50, 35#)
15 Deadlifts (115, 110#)
*RX+ (135, 95#)

LEANX

A. Movement Flow
2 Rounds: 
20 Jumping Jacks 
10 Supine Rolls 
10 Chalk Angels 
10 SL IR/ERs
10 Scap Push Ups 

B. RX version:
3 Rounds: 
3 Lat Activation Pulls 
3 Kipping Knees to chest 
3-5 T2B 

RX+ Version:
3 Rounds:
3 Lat Activaton Pulls 
3 Kipping Knee to Chest 
5-10 Kipping T2B

C. 4 Rounds For Time: 
5 T2B
7 KB Deadlifts (53, 35)
9 KB Taters 
-Rest 1 Min after each round-
*RX+ (70,53)

D.For Quality: 
5 Wall Walks (10 Sec hold at top of each)