Tuesday, 7/18/17

 In CrossFit

CROSSFIT

*Performance Week

Skill/Strength
EMOM x 12 (3 Rounds)
Min 1) 10 Pull Ups
Min 2) Rest
Min 3) 7 Ring Dips
Min 4) Rest
*Rx+ (15 PU/ 10 Dip)

Metcon
15 min AMRAP:
400 m Run
10 HRPU
200 m run
15 HRPU
100 m run
20 HRPU

 

LEANX

A. Strength
4 Rounds:
Seated DB Press x 10
DB RDL x 10
DB Weighted Sit Ups x 15

B. Rowing Intervals
10 Rounds each partner
Row 150m
*Alternate rounds with partner
*These should be all out sprints
*25min Time Cap

 

BOX NEWS

This Thursday is Bring a Friend Day during all class times. Let your friends and family see what CrossFit, LeanX, and 4B are all about!

We’re changing up KF17 this year and making it a partner comp. Our goal is to get as many Four Barrel competitors as possible to compete! We’ll be opening up registration early for 4B athletes as well as at a discounted price. We put a lot of effort into these competitions, so we want that effort to be as much benefit to the 4B Family as possible. Groups will be 2 person same sex teams, and we’ll have two divisions – Novice and Advanced. Head to the link below for full details.

fourbarrelcrossfit.com/kf

 

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