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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