01/08/2016

CrossFit XD – CrossFit

Mobility

5 x 2 Single Arm KB Overhead Squats

Metcon (3 Rounds for time)

3 Rounds

Row 500m (sprint)

Rest 3 Min
Partner up if needed. If your partner ends up taking longer than 3 minutes to row 500m, start your next set as soon as they finish.

Back Squat (3-3-2-1-3-3)

3 @ 70%

3 @ 80%

2 @ 85%

1 @ 90%

3 @ 85%

3 @ 85%

Complete a set every 3 minutes.

Record the last 2 sets of 3.

Written by adminxd on January 8, 2016. Posted in Uncategorized

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