Wednesday, 11/08/17

 In CrossFit

CROSSFIT

*Deload Week

Strength
Back Squat
Build to a heavy 5

Metcon
5 min AMRAP
9 Deadlift (115,75#)
7 Hang Power Cleans
5 Front Squats

RX+ (145, 100#)

 

LEANX

A. 10 Min Alt. EMOM:
Min 1: 5 Strict Pull ups (3 Sec Negative) + 5 Overhand Band Pull Aparts
Min 2: 5 Strict Push Ups (3 Sec Negative) +5 Underhand Band Pull Aparts

B. For time:
100,90,80,70,60,…..10 of:
Single Unders

10,9,8,7,6,….1 of:
DB STOH

*5 Straight Leg Sit Ups AFTER each DB STOH Round

 

BOX NEWS

Congrats on a successful 2 years of building community at 4B East! Join us this Saturday at East at 7pm for our 2 Year Member Appreciation and Anniversary Party!

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