In CrossFit


Power Snatch, Hip
*Pause for 2 sec on initial dip. Build to a moderate double. Skill is the primary focus.

Cash Out
8min AMRAP
3 Power Snatches (135, 95)
40 DUs
*Rx+ (155, 105)



A. Tabatas
L Seated DB Strict Press
-alternate with-
Hollow Body Hold
*Alternate movements. 8 rounds each for 16 total.

B. For Time:
buy-in: 1 mile run
21-15-9 of:
DB Snatch
Plate GTOH
Burpees to plate


Box News

  • 4B Competitor Meet-Up at New Albany will be held this Saturday May 14th at 10:15AM. This is for anyone who enjoys competing in local competitions or may want to compete in the future. Mark your calendars and come out to 4B New Albany on Saturday for a fun training session!
  • Sign-up sheets are now out for 4B Virus men’s shorts and ladies’ tights. Put down your name/size by May 22nd so you don’t miss your chance to get some awesome new gear!


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