05/31/2019
CrossFit XD – CrossFit
Strength
Metcon (Time)
50 Bench press reps for time
135/95#
Metcon
Metcon (Time)
10 rounds for time:
5 chest to bar pull ups
5 bear complex reps 115/75#
5 lateral burpees
1 bear complex consists of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press from behind your head
You can blend the rep to look like:
1 cluster
1 behind the head thruster
Competition
Metcon (Time)
10 rounds for time:
2 ring muscle ups
4 front squats 185/125#
6 lateral burpees
You can sub for Bar muscle ups but it’s not considered RX.
Front squats are from the floor
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