New Albany, Wednesday, 05/30/18

CROSSFIT
*Performance Week

Strength
RDL
3×10 across
*Increase load from last week
-ss w-
SA Front Rack Carry
3x100m/side
*Increase load from last week

Metcon
21-15-9 of
Target Burpees (6″)
Goblet Step-up (L) (24, 20)
Goblet Step-up (R)

COMPETITION

A. 3 Rounds
12-14 Stationary Dips
10 SA DB Row (R)
10 SA DB Row (L)
10 DB Curls
*Only 45sec rest between movements.
Increase load on Rows and Curls

LEANX

A. 5 Min AMRAP:
100m Run
10 Serratus Punches with band
10 Mountain Climbers
10 Deadbugs

B. 6 Rounds for Time:
12 DB Power Cleans (35,25)
6 Strict Push Ups
*10min cap

C. For Time:
30 Burpees
30 DB Snatch (35, 25)
30 Burpees

D. Cash Out:
3 Sets:
20 Sit Ups
ME Set Bench Dips
-Rest 1 Min b/t Sets-

BOX NEWS

• FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am. (No 10am class & Open Gym closes at 10am that day).
• KidFit kicks off Monday, June 18th! Sign-ups are in the lobby. 
• Competitor Meet-up this Saturday, June 2nd at 11:00am. Email case@4bfit.com if you’d like to join.