01/21/2016

CrossFit XD – CrossFit

Warm-up

Core Tabata! (No Measure)

Tabata:

Hollow Rocks (8 rounds)

Rocking Superman (8 rounds)

Weightlifting

Power Clean + Power Jerk (1-1-1-1-1)

Every 2 min for 10 min:

1 Power Clean + 1 Power Jerk

*Build to a heavy

Metcon

Metcon (Time)

2 Rounds for time:

25 Deadlift #155/105

25 Box Jumps 24/20″

25 Pull Ups

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