Monday, 9/18/17

 In CrossFit


*Base Week

5 x 3
*Across. Moderate Weight. Reset grip after each rep.

Partner Relay
10 Rounds (5 each)
30 sec on: 30 sec off
ME Burpee Box Jump Overs (24, 20)

*Resting partner must maintain a suitcase hold while partner works. Both partners rest at the same time. (70,53). Score is total burpee box jump overs. 



A. 7 Min AMRAP
12 Cal Row
12 Hand Release Push Ups

rest 2 mins

7 min AMRAP
200 Run
15 KB Deadlifts (Heavy)

B. Cash Out:
“Death by Thrusters”
*When you can no longer complete reps in given minute, must do 5 Burpees EMOM until everyone finishes
*Reps start at 2 and increase by 2 each set



This Thursday is bring a friend day at East and in New Albany! Visitors are welcome for free during all class times! Introduce your friends and family to a better approach to fitness!



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