05/13/2016

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

30 Empty Bar Back Squats

Build to 80% for a single

Strength

Back Squat (1 x 20)

Metcon (AMRAP – Rounds and Reps)

“Skill WOD”

5 Min AMRAP

10 Ring Rows

10 Push Ups
To make the ring row harder elevate your feet so your body is parallel with the ground.

Metcon

Metcon (Time)

For time:

20 Hang Power Cleans #135/95

20 Ring Dips

20 Hang Power Cleans #135/95

20 Pull Ups

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