03/15/2016

CrossFit XD – CrossFit

Weightlifting

Split Jerk (1-1-1-1-1)

5 Min EMOM

*All sets at same weight

Gymnastics

Metcon (No Measure)

7-10 sets:

3 Toes to Bar

2 Pull Ups

1 Bar Muscle Up

(all unbroken)
Perfect your swing and focus on the 2 positions of hollow and arch. Tight legs, feet and knees together, shoulders through then shoulders back.

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

40 Wall Balls

30 Deadlifts

20 Shoulder to Overhead

#115/75

Written by adminxd on March 15, 2016. Posted in Uncategorized

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