New Albany, Wednesday, 05/16/18

CROSSFIT

*Base Week

Strength
Barbell Bench Press
3×10 across
*Leave 2-3 reps in the tank

Metcon
10min AMRAP
1 KB Complex (L, 35, 26))
1 KB Complex (R)
10 Box Jump (24, 20)
Rx+ (53, 35)

COMPETITION


3 Rounds
8-10 Stationary Dips
10 SA DB Row (R)
10 SA DB Row (L)
10 DB Curls
*Only 45sec rest between movements.

LEANX

A. For Time:
5-4-3-2-1
Wall Walk
-15 Sec Handstand hold after each set

B. 15 Min AMRAP:
15 DB Deadlift
10 Hang DB Snatch
10 SA OH Walking Lunges (5/Side)
100m Suitcase Carry (50 Right/50 Left)

C. Cash out
Tabata Forearm Plank

BOX NEWS

• This Saturday we’ll be tackling one of this year’s CrossFit Regional WODs – Triple 3 – but as two person teams. Our goal… See if we can best the Regional times :). 
• “Murph” is coming up this Memorial Day @ 8:30am!