Friday, 9/22/17

 In CrossFit

CROSSFIT

*Base Week

Strength
Back Squat
3 x 8
*Building. Leave 2-3 in the tank, even on last set.

Metcon
21 – 15 – 9
T2B
RKBS (53,35)
*50 Double Unders after each round.
10min cap

RX+ (70, 53) , 75 Double Unders

 

LEANX

A. Tabata Ring Rows
Rest 2 mins
Tabata RKBS
Rest 2 mins
Tabata Cal Row

B. 9 Alt EMOM:
1. BB Bent Over Row
2. DB Split Stance RDL (30/side)
3. DB Single Arm High Pull (30/side)

 

BOX NEWS

KF17 is next Saturday at our New Albany location. We’re having an official after party this year, so stick around, and party it up with your #4BFamily.

 

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