In CrossFit


Tempo Back Squats
*3 sec negative, no pause, 1 sec ascent, 1 sec at top. Let tempo decide load. Building. Make 5-10lb jumps each set.

Cash Out
4 Rounds:
2min to complete:
200m Run
Then AMRAP of Burpee Pull-ups in remaning time.
Rest 1min after each round.
*Rx – Pull-up bar must be at least 6″ above reach. Score is total burpee pull-ups



A. 21-15-9 of:
Plate GTOH
Burpee to plate
Plate Sit-Ups

B. 3 rounds for time of:
Run 400m
12 Box Jumps
rest 1 minute after each round


Box News

New shirts and tanks are available at both 4B locations! Don’t forget to pick one up soon because they’re going fast! If your size is sold out we will be getting a second order so put which size you would like on the pre-order form in the lobby to guarantee yourself a shirt/tank.

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