04/22/2016
CrossFit XD – CrossFit
Weightlifting
Back Squat (1-1-1-1-1)
Every 2 min for 10 min:
1 Back Squat
*Build to a 1RM. This is our test for the 6 week squat challenge.
Metcon
Metcon (AMRAP – Rounds)
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55 lb.
From 5:00-10:00 use 95/65 lb.
From 10:00-15:00 use 115/75 lb.
Continue adding 20/10 lb. every 5 minutes for as long as you are able.
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