Tuesday 8/15/17

 In CrossFit

CROSSFIT

*TRANSITION WEEK

Metcon
8min AMRAP of:
24 Double Unders
12 V Ups
6 C2B

Rx+ 3 Ring MU , in place of C2B

Strength / Accessory
3 Rounds
100 m Double KB Front Rack Carry, AHAP
10 SA Bent Over KB Row (Each Side)

 

LEANX

A. 8 min Ascending Ladder for quality
2 SL RDL
2 Goblet High Knee Marches
2 Goblet Cossack Squats
*reps increase by 2 each round

B. 12 Min EMOM
1. 45 Sec Step Ups
2. 45 Sec Rig to Wall Bear Crawl
3. 45 Sec Double KB Power Clean

 

BOX NEWS

This Thursday 8/18 is Bring a Friend Day at 4B New Albany and 4B East during all class times! We love introducing new folks to a healthier lifestyle and meeting your friends and family. Spread the word and we’ll see you on Thursday!

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