In CrossFit


Every 2min for 16min:
2 Power Snatch + 2 OHS
*Make small jumps to build to a moderate complex. Focus on form/mechanics.

Cash Out
4 Rounds of:
Min 1: 30sec Hollow Body Hold
Min 2: 30sec Superman Hold



A. Partner WOD:
160 Wall Balls For Time
*one partner working at a time

rest 5min then

160 Burpee Pull-Ups For Time
*one partner working at a time
*scale w/ Burpees & Jumping Pull-Ups

B. Relay style w/ Partner:
2mile run For Time
*split up however you want
*tag partner to transition


Box News

Join us this Memorial Day (5/30) as we do Murph at 4B New Albany and East at 8:30am. There will be a scaled version of the workout so all skill levels are welcome. If you plan on wearing a weighted vest please bring your own. So come on out and get a great workout in!

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