03/14/2019

CrossFit XD – CrossFit

Symmetry

Metcon (AMRAP – Rounds)

EMOM 12min:

Min 1 – 20 KB single arm rows(10 each arm) 70/53#

Min 2 – 24 DB single arm seated shoulder press(12 each arm) 50/35#

Min 3 – 20 Bulgarian split squats 95/65#*
The Bulgarian split squats are form the back rack position. Also the weight is light to work on mobility of each leg. Focus on challenging the full range of motion on this lift.

Conditioning

Metcon (AMRAP – Rounds)

EMOM 25min:

1 – 18/13 Cal row

2 – 20/14 push ups

3 – 20 stationary lunges

4 – 25 sit ups

5 – 30 jumping air squats
Record total rounds completed.

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