Thursday, 1/19/17

 In CrossFit


Partner WOD
20 min AMRAP
1000 m Row
80 Alternating Box Step Ups
60 Wall Ball Sit Ups
40 Burpees Over Ball



A. 10min to complete:
4x 10 strict HRPU (use box to keep straight line if needed)
4x 45 second Hollow Body Hold (Rig)
4x 30 second Handstand Hold

B. 10,9,8,7,6,5,4,3,2,1 for time of:
DB Thrusters (no BB)
Shuttle Sprints 30′


Box News

Reminder: Tomorrow night(1/20) is the 4B Friday Night Lights fundraiser to help send Coach Derek to Haiti to build an orphanage! It will begin at 6:30pm at 4B New Albany. The entry fee is a suggested $20 donation!

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