In CrossFit


8 Min Alt. EMOM
O: 4 Tempo Ring Dip (3s ECC)
E: 6 T2B

12 Min AMRAP:
5 Ring Dip
10 RKBS (70/53)
200m Run



A. Core Work:
5 rounds:
10 V-Ups
10 tuck ups
10 sec hollow rock hold
1min Rest

B. 4 Sets For Time:
15 Thrusters
200 Meter Run
Rest 2 minutes


Box News

Reminder: The 4B East 1 Year Anniversary Party will be held on Saturday November 19th! Mark your calendars and help us celebrate a great first year!

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