05/07/2015

CrossFit XD – CrossFit

7 Min AMRAP #10 (No Measure)

5 Hang Squat Cleans (bar)

10 Shoulder Taps (handstand)

10 Shuffle Steps Left

10 Shuffle Steps Right

(Shuffle steps are executed w/ a band around the knees. Point the toes forward, bend the knees and drive them out, and step out one direction for 10 steps without changing those things.)

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

8 front squats 115/85 (RX+ 155/115)

2 wall walks
take bar from the floor

Metcon (No Measure)

4min Rest

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

8 (full) hang cleans 115/85 (155/115)

10 bar facing burpees
take bar from the floor

Metcon (No Measure)

4 min rest

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

run 200 meters

15 back squat 115/85 (155/115)
take bar from the floor

Written by adminxd on May 7, 2015. Posted in Uncategorized

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