Thursday, 11/09/17

 In CrossFit


*Deload Week

With a Partner:
2k Row
100 Sit-ups
100 Reverse Lunges
100 HRPUs
100 RKBS
100 Air Squats
2k Row

*35min cap



A. New Round Every 2 Mins For 5 Rounds:
8 Mountain Climbers
10 KB Deadlifts
12 Weighted Box Step Ups

B. New Round Every 2 Mins for 5 Rounds:
8 Box Jump Overs
10 Speed Skaters
12 KB Taters

C. Core Cash Out:
20 Suitcase Deadlifts/Side
4 Rounds:
30 Seconds KB Russian Twists
15 Seconds of Rest
20 Suitcase Deadlifts/side



The 4B East 2 Year Anniversary party is this Saturday 11/11, starting at 6:45pm. We’ll be catering Chick-Fil-A as the main course. Bring a side to help pitch in. We’ll supply domestic beer and wine, but if you want something special bring it out. We’ll eat at 7. Games and shenanigans will start around 7:45. Hope to see you there!

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