01/18/2019

CrossFit XD – CrossFit

EMOM

Metcon (AMRAP – Rounds)

12 Min EMOM:

Min 1: 12/10 feet elevated ring rows

Min 2: 14 Wall ball throws (7each side)20/14

Min 3: 45 sec weighted plank #45/25

Metcon

Metcon (Time)

For Time:

10-8-6-4-2-1

Back Squats #185/125

1-2-3-4-5

Rope Climbs
*Back squats from the ground

*3:1 scale rope climbs

*alt through movements

Written by adminxd on January 18, 2019. Posted in Uncategorized

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