02/19/2016
CrossFit XD – CrossFit
Gymnastics
Metcon (No Measure)
For completion:
6 x 5 Strict Pull Ups
Each set is a different variation:
1 – Normal (pronated)
2 – Wide
3 – Narrow
4 – Supinated
5 – Mixed (R Supinated)
6 – Mixed (L Supinated)
*Rest long enough between sets so you can get each one unbroken.
Weightlifting
Deadlift (3-3-3-3-3)
5 Min EMOM
3 Deadlifts @ 80%+
Metcon
Metcon (Time)
3 Rounds
100 Double Unders
50 Russian KBS #53/35
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