11/3/16

 In CrossFit

CrossFit

Skill
15 Min to Complete:
4 Rounds
5 HSPU
5 Strict Pull Up
10 Inverted Row

Cash Out
1000m Recovery Row/Bike
*Conversation pace.

 

LeanX

A. 8 min AMRAP
20 Alt Reverse Lunges
30 Alt Hand Plank Shoulder Taps
100m Run

rest 3 min then

7 min AMRAP:
10 Sit-Ups
15 RKBS
20 Air Squats

rest 3 min then

6 min AMRAP:
5 T2B
10 OH Wall Ball Lunges
15 Wall Ball Thrusters

B. 400m Farmers Carry AHAP

 

Box News

Reminder: The 4B East 1 Year Anniversary Party will be November 19th from 6-10pm! Come out and help us celebrate a great first year!

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