Thursday, 8/10/17

 In CrossFit

CROSSFIT

*PERFORMANCE WEEK

Strength
4 Rounds
10 Single Arm DB Push Press (Each Side)
8 Ring Rows (3 sec negative)
10 Diagonal Band Pull Apart (Each Side)

Metcon
12 min AMRAP
50 Lateral Med Ball Slams
40 Step Ups (24,20)
30 Shoulder Taps w/ feet on box
20 Plate G2OH (45,25)
10 Burpees to Plate

 

LEANX

A. For time:
800m Run
80 Wall Balls
400m Run
40 RKBS
200m Run
20 Goblet Squats
100m Run

B. Cash Out: 150 Sit ups

 

BOX NEWS

Today (Thu) is the last day to sign-up for KF17 at the discounted price. We’ve made the competition more accessible to almost all levels of CrossFitters this year, and we’d love to see as many 4B Athletes competing as possible! Check out the movement standards/requirements on the registration page to see if you’re ready.

http://www.3dayweekend.com/Kentuckianas-Fittest-C276.aspx

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