04/27/2015

CrossFit XD – CrossFit

5 Min AMRAP #1 (No Measure)

21-15-9

Hang Power Cleans

Jump Squats

Sit Ups

Teach

Overhead Squat

Handstand Push Up

Metcon (Time)

WOD

0:00 – 10:00

21-15-9

Handstand Push Up

Overhead Squat #95/65

Metcon (Time)

10:00 – 20:00

3 Rounds

50 Double Unders

15 Toes to Bar

10 Hang Squat Cleans #115/75

Metcon (Time)

20:00 –

30-20-10

Deadlift #155/105

Box Jump “24/20
If you do not finish all the reps of any of the 3 workouts, add 1 second per uncompleted rep to your time.

Mobility

This week we will do mobility after the workout, not before.

Written by adminxd on April 27, 2015. Posted in Uncategorized

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