New Albany, Wednesday, 06/20/18

CROSSFIT
*Load Week


Strength
Bench Press
4×8
*same weight as last week – across
-ss w-
Bear Crawl Around the Worlds
4×3 / side

Metcon
10min Ladder
10-15-20-25…
RKBS (35, 26)
Box Jumps (24, 20)
*5 SA KB S2OH / arm after each round. Rx+ (53, 35)

COMPETITION

4 Rounds NFT:
10 HK Landmine Press
10 Inverted Row
2 Turkish Get-up

*WEEK 2 of our TGU progressions. No movement builds full body, strength, mobility, and stability like a TGU. We’ll start with light bottoms TGUs, then prorgess to heavier standard TGUs over the next 8 weeks.

LEANX

A. Death By:
Split Squats/Leg
3, 6, 9, 12, etc…

*Once completed, you must do 10 Quick Mtn Climbers EMOM until EVERYONE is done

B. Every 4 Mins x 3 Sets:
200m Run
20 DB Thrusters

C. Every 4 Mins x 3 Sets:
200m Run
20 DB Snatch

BOX NEWS

• Bring a Friend Day is this Thursday! The WODs will be still be challenging that day but will be adaptable to beginners in all class times! Invite friends, family, or coworkers and we’ll see you Thursday (and hopefully before then :).