03/26/2019
CrossFit XD – CrossFit
Strength
Back Squat (5-5-3-3-1-1-1)
Every 90 seconds for 7 sets
Build each set
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17min
7 HSPU’S
7 hang power cleans 115/75#
7 bar facing burpees
14 deadlifts
Competition
Metcon (AMRAP – Rounds and Reps)
AMRAP 17 min:
5 strict HSPU’s
7 hang power cleans 155/105
9 bar facing burpees
11 deadlifts
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