05/01/2015
CrossFit XD – CrossFit
7 Min AMRAP #7 (No Measure)
Sled Push (outside parking lot)
2 lines on either side of the parking lot. Push down one length to the next person and go to the back of the line until its your turn again. Repeat for 7 min.
Metcon (Time)
For time:
21 Pull Ups
18 Bar Over Burpees
15 Deadlifts
15 Pull Ups
12 Bar Over Burpees
9 Deadlifts
9 Pull Ups
6 Bar Over Burpees
3 Deadlifts
#225/135
RX+
#315/205
Metcon (No Measure)
Flex Friday Accessory Work!!
3-5 Rounds
-21 Bicep Curls w/ empty bar (7 bottom to half, 7 half to top, 7 full)
-21 Standing Tricep Extensions w/ bar
-21 Diamond Push Ups
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