Tuesday, 11/07/17

 In CrossFit


*Deload Week

20 min AMRAP
10 Box Jumps (24,20″)
10 Pull Ups
10 Burpees

RX + C2B, (30,24″)



A. 8 Min EMOM:
1. 10 Prone Hamstring Curls/Leg
2. 10 Bulgarian Split Squats/Leg
3. 10 KB SL RDL/Leg
4. 10 Weighted Lunges/Leg

B. Partner Relay:
10 Rounds for time:
150m Row
15 Lateral Hops over the Rower

C. Teams of 4 with the battle rope:
200 of each movement:
Big Slams
Mini Slams
Side to Side Waves
SA Plank Waves
Russian Twist



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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